ASANA GUIDE

SITTING FORWARD BEND — PASCHIMOTTANASANA

Sitting forward bend

Paschimottanasana directly translates to stretching or rising westwards. In the Ancient Language, the heavenly directions refer to different parts of the body. This association derives from the tradition of prayers being directed eastwards. The Sitting Forward Bend evenly stretches and energizes the entire back of the body, including its main energy channel, Sushumna Nadi. This combination makes the posture fundamental for healing and makes it known for increasing lifespan and boosting vitality. Furthermore, if the pose is held masterfully for several hours, it is said to raise consciousness to an extraordinary level.

Sanskrit

Paschimottanasana
पश्चिमोत्तानासन

PRONUNCIATION

Paschimottanasana
पश्चिमोत्तानासन

TRANSLATION

Back (Paschima)
Stretching (Uttana)
Pose (Asana)

POSE TYPE

Seated pose

POSE CATEGORY

Seated pose

ORIGIN

Hatha Yoga Pradipika
Gheranda Samhita
Shiva Samhita

PERFORMANCE

Starting

Sit with the feet and legs together, stretched out in front. It is recommended to relieve the flesh from the buttocks (sideways and backward), so that the sitting bones directly touch the floor.

Entering

Lengthen the spine. Bend forward from the hips with an elongated spine, leading with the chest. Upon reaching the limit of bending forward from the pelvis, allow the back to relax downward, and pull the shoulders slightly backward. Finally, interlock the hands around the feet or catch hold of the big toes, but avoid the rolling inward of the inner edges of the feet. Slightly flex the feet, with toes pointing toward the body.

Final

Not Applicable

Variation

Sit at the edge of a folded blanket or flat pillow to induce hip flexion. Pregnant women place their legs apart to create space for the belly.

Releasing

Activate the core muscles, inhale, slowly releasing the pose by carefully straightening the spine.

EFFECTS

Physiological

Stretches the hamstring muscles and increases flexibility in the hip joints.
Stretches the spine and shoulders.
Stimulates circulation to the nerves and muscles of the spine.
Stimulates liver, pancreas, spleen, kidneys, adrenals, ovaries, and uterus.

Energetic

The Root Chakra is activated.
Unites Prana and Apana Vayu.
Energizes the legs.
Bestows endurance, and generally increases vitality and longevity.
If practiced for periods of several hours with the proper meditative attitude, it can even lead to lower states of Samadhi.