Secrets of Performing Paschimottanasana, Technique of Seated Forward Bend Pose in Yoga

Paschimottanasana - yoga pose , which is a deep seated forward bend to the legs extended forward, practiced independently, and also as a compensatory pose after backbends ( Urdhva Dhanurasana etc.). As part of the first sequence of Ashtanga Vinyasa Yoga , Paschimottanasana is performed sequentially in variations A, B, C, D (the grip of the feet with hands varies).

Technique

Step 1:

Sit on the floor, legs extended straight in front of you ( Dandasana – staff pose). Use your hands to move your buttocks back and free your ischial bones. Tuck your hips inward and press them to the floor. Strongly push your heels away from you, your toes are pulled towards you, your knees are tucked in.

Step 2:

Place your hands on the sides of your hips and, resting on your palms, lift the upper part of your sternum towards the ceiling and stretch your sides well.

Step 3:

On the inhale, keeping your torso elongated, bend forward from the hip joints, not from the waist. Push the groin area deep into the pelvis. Lengthen the tailbone from the back of the pelvis and curl it towards the pubic bone.

Step 4:

Extend your arms forward and grasp your big toes with a ring of three fingers of each hand (thumb, index and middle finger) - this is Paschimottanasana variation A. Lay your torso along your hips and spread your elbows to the sides, stretching your chest. Breathe deeply and evenly. Inhale and once again extend the front of your torso forward, keeping your head raised.

Step 5:

If you calmly hold your toes with your hands, bend your elbows to the sides, and on the inhale begin to lower your head and torso to your legs. First, the lower abdomen should touch the thighs, then the upper abdomen, then the ribs and head.

Step 6:

On each inhale, lift and lengthen the front of the torso. With each exhale, lower your torso slightly and relax the muscles that are most tense. Thus, the torso almost imperceptibly lengthens in unison with your breathing. Eventually, the torso with a straight back should lie on the thighs.

Step 7:

Hold the pose for 1 to 3 minutes.

Coming out of the pose

On the inhale, release your toes and slowly lift your torso, curling your tailbone towards your pubic bone and preventing strong bending in your lower back. Return to Dandasana.

Asana adjustment / checkpoints

1. Do not try to forcibly pull your torso towards your legs with your hands. The main thing is to stretch your back and not round it.
2. actively draw in your stomach during the bend;
3. do not bend your knees to make the fold deeper.

Benefits

Contraindications

Preparatory yoga exercises

• Balasana ;
• Janu Sirsasana ;
• Uttanasana .

Deep practice

Enter the asana and, after a few breathing cycles, change the position of your hands in the following sequence. To change the position of your hands, lift your head and bend back without lifting your torso, inhale – change your hands and exhale into the fold.

1. Variation B - grasp your feet with your palms from the outside. Do not spread your feet apart – keep them together and twist the entire inside of your legs inward along their entire length.
2. Variation C - with an inhale, place your palms on your feet with your fingers down. Do not pinch your neck and pull your shoulders away from your ears.
3. Variation D - put your hands and wrists behind your feet and clasp one of the wrists with the opposite hand.

Variations

1. Easier option Do not force yourself to bend forward. During the bend, as soon as you feel tension between the pubic bone and the navel, stop, rise and again lengthen the torso. Often, beginners cannot bend deeply forward, and the torso is almost in the starting position (due to tight hamstrings, stiff muscles of the back of the thigh and lack of spinal flexibility). But there is nothing wrong with that. Follow the recommendations exactly as described above, and over time you will be able to fully enter Paschimottanasana.
2. Advanced option Lie on your back and raise your straight legs up so that the angle between your torso and legs is 90 degrees. Pull your knees in and actively push your heels towards the ceiling. On the exhale, slowly pull your legs towards the floor over your head. It is possible that your legs will not be able to reach the floor. The main thing is to try not to let your pelvis rise far from the floor, because this is an inverted version of Paschimottanasana, not Salamba Sarvangasana or Halasana .