PASCHIMOTTANASANA. Everything you need to know.

PASCHIMOTTANASANA. Everything you need to know.

Sanskrit: Paschima – West/Back, Uttana – Intense Stretch, Asana – Pose; Pronounced As – POSH-ee-moh-tan-AHS-anna

This seemingly simple asana is a classic Hatha Yoga pose that has many benefits. This asana gives the entire body a good stretch. Interestingly, the front part of the body is called the East, and the back is usually called the West. This asana concentrates on the back of the body, and, therefore, it is named as such. In English, this asana is called the Seated Forward Bend or the Intense Dorsal Stretch.

The Science Behind The Paschimottanasana

This asana gives the back part of the body a good stretch, all the way from the ankles to the head. The muscles of the anterior part of the body are contracted, and this creates pressure on the abdomen and thorax, thereby, improving respiratory functions and the functioning of the intra-abdominal glands, specifically focusing on secretions. The flexibility in the lumbar region, the thighs, and the hips is improved. There is an enhancement in the circulation of the blood in the back, and the nerves of the spinal cord are toned. This asana also helps reduce fat in the hips, thighs, and abdomen region.

This asana calms the mind and also relieves mild depression and stress. The kidneys, liver, uterus, and ovaries are activated. Practicing this asana regularly helps improve digestion. Menopause and menstrual discomfort can be combatted with this asana. Anxiety, headaches, and fatigue are reduced. High blood pressure, insomnia, infertility, and sinusitis can be cured with this asana. Paschimottanasana is said to cure diseases, increase appetite, and reduce obesity.

This asana works particularly well for women after they have delivered a child.

How To Do The Paschimottanasana

Sit erect, with your legs, stretched out in front of you. Make sure that your toes are flexed towards you.

Inhale and raise your arms over your head. Stretch.

Exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.

Stretch out your arms, and let them reach the furthest they can, possibly till your toes.

Inhale. Then, lifting your head slightly, elongate your spine.

Exhale and move your navel towards your knees.

Repeat this a few times. Then, place your head on your legs, and hold the pose.

Inhale and come up back to the sitting position with your arms stretched out.

Exhale and lower your arms.

These are a few points of caution you must keep in mind before you do this asana.

Avoid this asana if you have asthma or diarrhea.

In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.

Pregnant women must avoid practicing this asana.

Avoid These Common Mistakes

Don’t let your feet or knees turn out. This overstretches your inner knees and brings the stretch out of the belly of your hamstrings, closer to your joints

Don’t round and harden your back, pushing your torso away from your legs. This will create tension and inhibit your breath, which can strain your back.

3 Ways to Modify Paschimottanasana

If your hamstrings are tight or you find it difficult to focus on your breathing …

Try bending your knees. With your feet flexed, press your knees together and bend them just until you’re able to grasp your feet. Relax your neck, and bow your head toward your knees.

If your abdomen feels compressed and you find it difficult to take full, deep breaths…

Try separating your legs slightly (no wider than the width of your hips), and bend your knees, which will put less pressure on your abdomen and diaphragm.

If you suffer from chronic back pain or disc issues …
Try moving into the pose with a more neutral spine, allowing an anterior (forward) tilt in your pelvis. Establish this type of seat by relaxing your groins, moving your pubic bones toward the floor, and widening your sitting bones. Gently draw in and upward from your pelvic floor and low belly, which will create internal support to soften gripping in your back muscles. If you still feel discomfort, add a slight bend in your knees. Only go as far forward and down as you can without creating pressure in your back. Gradually reach for your ankles or feet (if it feels comfortable), maintaining length in your spine.