The phrase “Paschimottanasana” consists of three Sanskrit phrases – Paschima refers back to the west, however on this context to the again of the physique, Uttana means stretching, and asana is the place.
Paschimottanasana is an intense ahead bend asana for novices that stretches your complete again whereas bending from the waist. It releases the higher physique from stress, rigidity and pressure and calms the thoughts.
This pose can also be talked about in Hatha Yoga Pradipika in Chapter 1 Verse 30:
prasārya pādau bhuvi daṇḍa-rūpau, dorbhyāṃ padāghra-dvitayaṃ ghṝhītvā|
jānūparinyasta-lalāṭa-deśo, vasedidaṃ paśchimatānamāhuḥ ||
which suggests, “When one has the toes stretched out on the ground like a stick and grasps the toes of each toes with each fingers, when one rests the brow on the thighs, that is referred to as Paśchima Tâna (Paschimottasana).”
This verse introduces us to the pose and in addition describes the best way to carry out it.
It could assist in higher digestion and stimulates the uterus, ovaries, kidneys, liver, and kidneys. When included right into a yoga routine for athletes, the seated ahead bend pose can assist in easing rigidity within the muscle mass.
Day by day psychological calming workouts, reminiscent of Paschimottanasana, can relieve gentle melancholy and stress, in addition to anxiousness and exhaustion. They will additionally promote wholesome sleep and scale back anxiousness.
Follow Information for Seated Ahead Bend
Preparatory Poses
Head to Knee Pose (Janu Sirasana)
Certain Angle Pose (Baddha Konasana)
Steps to Carry out Seated Ahead Bend Pose
- Undertake an upright posture in Dandasana whereas flexing your toes in your course.
- Increase and prolong your arms upward as you inhale, focusing in your fingers and crown of your head.
- As you exhale, bend ahead, pivoting on the hips. As an alternative of descending down the knees, hold the backbone straight and focus on transferring ahead towards the toes.
- Bend ahead untill your stomach touches your thighs.
- The hand place for this pose has been categorized into three classes – Paschimottanasana A, Paschimottanasana B, and Paschimottanasana C.
- Paschimottanasana A – You maintain your massive toes of the left and proper foot with the primary two fingers of your respective fingers. You’ll bend your elbows and relaxation them on the ground whereas touching your brow to the knees.
- Paschimottanasana B – You seize the soles of the toes from the perimeters and place your brow in your knees.
- Paschimottanasana C – Your fingers wrap across the complete toes and you’ll seize the correct hand’s wrist or palm with the left hand (or vice-versa) and place your brow in your knees or shins.
- These three classes are in rising order of problem. First, carry out Paschimottanasana A. After a rise in hip flexibility and vary of movement, go for Paschimottanasana B. Lastly try and go for Paschimottanasana C.
- Keep away from pulling your neck up or fully letting it go; as a substitute, keep the backbone’s pure extension.
- Maintain this place for 3-5 breaths.
- Launch your toes and rise. Draw your tailbone into your pelvis as you inhale to lift your torso.
Newbie’s Suggestions
- Don’t power your physique to stretch past its capability. Go solely so far as your flexibility permits.
- In case you are performing this pose for the primary time, don’t try to the touch your toes. You too can hold your fingers on or above your ankles or wherever on the shins.
- You too can take the assistance of your accomplice or teacher to push your again to extend your stretch.
- Place a folded blanket below your hips to extend consolation.
- Utilizing a yoga strap is very really useful for novices or individuals with stiffness within the hip, again, or shoulder muscle mass. Bend your knees and loop the strap on the balls of the toes. Maintain each ends together with your fingers and begin straightening your legs. As you straighten your legs, bend your higher physique so far as you may go.
- When you have tight hamstrings, you may bend your knee to deliver them close to your chest as a substitute of you folding ahead. You’ll be able to hold a bolster or rolled blanket below the knees to maintain them bent comfortably.
- Protecting a bolster lengthwise in your legs will help your higher physique and reduce any discomfort.
- As this pose places stress in your stomach, carry out this pose 3-4 hours after a meal.
Precautions and Contraindications
- In case you are affected by a slipped disc, spondylitis or hernia, hypertension, or any cardiovascular illnesses you shouldn’t carry out this pose.
- Pregnant girls mustn’t carry out this asana as this asana places stress on the stomach half and pelvis. It’s dangerous to the well being of the fetus.
- When you have a current harm or have had surgical procedure on any a part of your legs, again, pelvis, and arms don’t carry out this asana.
Modifications
Seated ahead Bend with one leg folded – This variation is kind of the identical because the Head to Knee Pose nevertheless, the position of the leg, which isn’t outstretched, is barely totally different. Whereas one leg is prolonged to the entrance, the opposite leg is bent and positioned beside the buttocks. Doing this not solely opens your hips and groin muscle mass but in addition stretches your quads and the IT (Iliotibial) band (connective tissue from the pelvis to the shins).
Comply with-up Poses
Broad-Angle Seated Ahead Bend (Upavistha Konasana)
Bridge Pose (Setu Bandha Sarvangasana)
Facet Bow Pose (Parsva Dhanurasana)
Advantages of Seated Foreward Bend Pose
A seated ahead bend works towards lengthening the backbone and eradicating stiffness from the again muscle mass. This asana stretches your complete physique and will increase its flexibility. It supplies a fine condition and posture to the physique.
The good thing about Paschimottanasana has been clearly described in Chapter 1 Verse 31 of Hatha Yoga Pradipika :
iti paśchimatānamāsanāghryaṃ, pavanaṃ paśchima-vāhinaṃ karoti |
udayaṃ jaṭharānalasya kuryād, udare kārśyamaroghatāṃ cha puṃsām ||
It means, “this Paśchima Tâna carries the air from the entrance to the again a part of the physique. It kindles gastric hearth, reduces weight problems, and cures all illnesses of males”.
Allow us to see some advantages of this pose:
- Stretches and tones leg muscle mass, particularly hamstrings and calves, offering a superb form to the leg.
- Will increase flexibility, mobility, and vary of movement of the shoulders.
- Will increase blood circulation within the spinal columns and aids in spinal decompression.
- Removes stiffness from the again muscle mass and will increase their mobility.
- Massages the belly organs such because the pancreas, intestines, liver, kidneys, endocrine glands, and so forth. and improves their perform.
- Promotes a greater digestive system and improved metabolism.
- Can take away pointless fats and assist in weight reduction by massaging the belly muscle mass.
- Helps girls in menopause and regulates menstruation cycles by the availability of oxygenated blood to the reproductive organs.
- Counters the consequences of a hunch again and corrects the posture.
- Aids in assuaging or stopping diabetes, hypertension, menstrual problems, IBD (Irritable Bowel Syndrome), urinary management problems, infertility, or impotence.
- Can improve focus, reminiscence energy, focus, and consciousness.
- Alleviates stress, melancholy, anxiousness, anger, and different unfavourable feelings by encouraging blood movement in direction of the mind.
- Calms the thoughts and removes restlessness.
Conclusion
The seated ahead bend is a particularly helpful counter pose to backbends. It is usually a restorative and rehabilitative pose for people who’ve stiff neck, shoulder, and again muscle mass. It’s best to embody this pose in your routine, ideally in direction of the top of the yoga session, to present your backbone a very good stretch.
Steadily Requested Questions
What Muscle groups Does Seated Ahead Bend stretch?
Seated ahead bend principally targets the higher physique areas reminiscent of your backbone, again muscle mass, neck, shoulders, and chest. And since you might be folding out of your hips, your hamstrings, buttocks, and knees additionally get stretched. Your core and belly muscle mass additionally get a very good therapeutic massage and exercise as partaking the need assist your hold your backbone prolonged.
Why is Seated Ahead Bend so Arduous?
Performing a seated ahead doesn’t imply that it’s a must to squish your torso to your thighs as quickly as potential. You’re practising it to elongate your backbone. In case you are unable to bend ahead, with out rounding your backbone, likelihood is you will have a stiff decrease again and hamstrings.
It’s best to first follow poses that scale back stiffness in these areas. Moreover, utilizing a yoga block below your buttocks and barely bending and softening your knees to place much less stress in your thighs are some choices to make the pose straightforward.
Is Ahead Fold Good for Again Ache?
So long as we regulate the pelvis and backbone connection, the ahead fold aids in releasing stiffness and tightness within the shoulders whereas lowering stress from the again. Reduction from decrease again and neck pressure can alleviate ache or stop the onset of a pressure. The stretching of the again
