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Seated Forward Bend ~ Paschimottanasana
The Seated Forward Bend (Paschimottanasana) is another foundation pose of yoga practice. It is a deceptively simple looking pose, but it is an intense and rewarding stretch for the entire back of the body, from the heels to the neck, rejuvenating the system, releasing tension from the mind.
Paschimottanasana is a very soothing pose, as our bodies sink deeper into the stretch, our minds sink deeper into quiet reflection and connect with our core being. This pose may be difficult for you at first, bending forward over your body can be a shock to the lower back and hamstrings - most of us spend most of our days sitting in chairs! But if you listen to your body and allow it to guide your deeper into this pose (as opposed to your mind forcing your body), you will find strength, relief and vitality in this classic and effective posture.
Type: Seated
Benefits: strengthens, lengthens and tones the spine, hamstrings, calves, thighs, buttocks; massages the liver, kidneys, soothes the reproductive system, energizes the body, relieves menstrual cramps and menopausal discomfort; relieves mild anxiety, stress and can reduce symptoms of depression
Drishti: eyes closed
Technique: begin in Seated Staff Pose (Dandasana) with your hands beside your hips; inhale and draw your pelvis forward slightly, lengthen through the spine and exhale; inhale and bring your arms over your head; exhale and bend forward at the hips, extending your torso over your legs, grasping the toes, inhale and extend through your lower abdominals, exhale and slide your hands beside your legs, reaching forward; keep your toes flexed upward; press your torso into your thighs, rounding the spine; when you feel that you have reached your maximum comfortable extension in this pose, stay there for a few breaths and allow your body to deepen in the posture and fully relax
Modifications: if you have very tight hamstrings or an inflexible lower back, you may not be able to reach and grasp your toes, simply stop your hands at comfortable level - the ankles or the knees work just fine, it is important that you do not compromise your spine in this pose; you can also wrap a strap around your feet to extend the reach of your arms; if your hips and low back are very tight, place a folded blanket beneath your buttocks and use a strap; you can also drape a bolster along the length of your legs and rest your body on it for support: if you wish you can cross your hands and grasp the opposite foot, this gives you a more intense stretch through the arms and shoulders; you can place a block at the soles of the feet to increase the length of the stretch if you are very flexible.
Contraindications: choose a modified version of this pose if you have any low back injury; avoid this pose if you have moderate to severe asthma; if you are pregnant, use a gentle variation and keep your legs wide apart
Counterpose: Knees to chest (Apanasana)
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