Paschimottanasana (Seated Forward Bend)

Introduction

In Sanskrit, Paschim refers to the back and uttana means to stretch. Therefore, the word Paschimottana means ‘to stretch the back’ and Paschimottanasana means the ‘Asana which stretches the back’.

This asana offers a complete stretch of the back of the body. The asana covers entire back while stretching, starting from the back of the head to the heels.

How to perform Paschimottanasana

1. Lay your yoga mat flat on the floor.

2. Sit on one corner of the mat with legs put straight in front of you, on the mat.

3. Sit with a straight and erect spine.

4. Bend your upper body forward and catch your toes with the thumb, index and middle fingers.

5. Bring your belly button closer to your spine and exhale.

6. Slowly keep bending and try to touch the forehead to your knees.

7. Stay in the position for 5 to 10 seconds.

8. Inhale and come back to the sitting position.

9. Breathe out and lower the arms.

Duration of Paschimottanasana

Paschimottanasana should initially be performed for 5 to 10 seconds. This time should be increased slowly while practicing. Do not stress your body too much while doing Paschimottanasana. Always keep it comfortable.

Make it Easy – For Beginners

It is obvious that many people who are beginning with yoga shall find Paschimottanasana difficult to do initially. Those who find it difficult to bend their entire body or catch their toes with their fingers, should consider doing the following:

1. Try to do the partial pose of Paschimottanasana.

2. Sit straight with legs forward on a mat.

3. Instead of catching the toes of both the legs, catch the toe of right leg with right hand.

4. Try bending the upper body, exhale and touch the forehead to the knees.

5. Hold on in the position as long as possible.

6. Repeat the same process with left leg and left hand.

Slowly, your upper body shall attain the required flexibility to do this in the normal form. Once you are comfortable to practice Paschimottanasana properly, stop the partial form completely.

Benefits of Paschimottanasana

1. It is extremely helpful in reducing the stomach belly and abdominal fat.

2. The regular practice of Paschimottanasana cures enlargement of speen and liver.

3. It is helpful in stimulating endocrine glands, kidneys, liver and pancreas.

4. The asana also increases peristalsis of bowels.

5. People who suffer from diabetes and piles, also find it helpful.

6. It makes the back flexible.

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