What Is Seated Forward Bend – Paschimottanasana

Seated forward bend gives total stretch to the back, neck, calves and hamstrings. It also helps directs the attention inward and helps you find stillness and relaxation during stress periods or even in the midst of the discomfort experienced while doing the pose

Steps For Seated Forward Bend (Paschimottanasana)

1.  Sit on your Mat with your legs stretched straight out in front of you. Rock a little onto your right buttock and, with your left, hand pull your left sit bone away from the heel. Do the same on the other side as well. Turn your thighs slightly inward and press them into your Mat. Likewise, press your finger tips and palms on your Mat next to your hips.

2.  Inhale deeply, and lean forward from your hips, not from your waist, keeping your front torso stretched. Likewise, pull your tailbone away from your pelvis. If you can, hold the sides of your feet, elbows fully extended. If you can’t do this, wrap a belt or piece of cloth around your feet, and hold it firmly. See that your elbows are not bending.

3.  Never pull yourself forcefully into this pose. Rather, as you feel ready to go further, stretch your front torso further and further, with your head raised, looking in front of you.

4.  Now try to bend your elbows out to the sides and raise them from off the floor. For those holding a belt, slacken your grip and move your hands forward, arms stretched. Eventually and with practice, you should be lying prone on your outstretched legs and you will reach a stage when you are able to stretch out your arms on the floor well beyond your feet.

5.  With every inhalation, stretch your front torso, little by little. With every exhalation release yourself more and more into the forward bend. This way your torso will oscillate and stretch with every breath you take.

6.  Retain the pose for 1 to 3 minutes. To come out of the pose, first raise your torso away from your thighs then straighten out your elbows again you had bent them. Finally, with a deep inhalation, lift up your torso by pulling your tailbone down and into your pelvis.

Benefits For Seated Forward Bend (Paschimottanasana)

• The Seated Forward Bend stretches your shoulders, spine, hamstrings

• It is known to improve digestion, increase appetite and reduce obesity

• It stimulates the entire nervous system, the kidneys, liver, uterus and ovaries, calms the brain and helps relieve stress

• It is also known to reduces fatigue, soothe headaches and anxiety

• This pose also helps relieve menstrual discomfort and symptoms of menopause

• It is highly therapeutic for insomnia, high blood pressure and sinusitis

Contraindications:

• The Seated Forward Bend is best avoided by people suffering from asthma, diarrhea and back injuries