Seated Forward Bend (Paschimottanasana)

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What is yoga pose Seated Forward Bend (Paschimottanasana)?

Because yoga is traditionally done outside and facing East in India, the back of your body should face West (pashas).
This is the yoga pose in which most yogis make the most improvement, therefore it’s not uncommon for individuals who couldn’t even reach their toes at first to be able to lie totally flat with their chests on their thighs within a few months (as in the picture).

Step by step instruction

1. Sit on the floor on a folded blanket in Dandasan. For a more comfortable and better performed position, separate the sciatic bones and muscles to the side.

2.  Pull the groin deep into the pelvis. Inhale, and stretch the torso, back, neck and arms, and straight back, lie forward, bending from the hips. Lift your backside. Grasp your toes, feet, or belt and hold your elbows firmly.

3. Do not rush to bend forward and do not pull by force into position. The point is not to rush your head towards your knees, but to slowly lower yourself down, lengthening your torso. If you approach the thighs, first touch them with the lower abdomen, then the upper abdomen, ribs and finally with the head.

4. With each inhale, raise and lengthen the torso a little, and with each exhale, relax and lower yourself a little lower into position. So, with each breath you go further and further with your torso towards your feet, and with each exhalation you go lower and lower.

5. Stay in this pose for 1 to 3 minutes. With the inhale, raising your arms and torso, you get out of position.

Seated Forward Bend

Therapeutic benefit of Seated Forward Bend

  • high blood
  • pressure
  • infertility
  • insomnia

Benifits of Seated Forward Bend

  • It calms the brain and relieves stress and mild depression It stretches the spine, shoulders and lower thighs It stretches the spine, shoulders and lower thighs Improves digestion
  • Relieves symptoms of menopause and menstrual discomfort
  • Soothes headaches and anxiety and reduces fatigue
  • Classic texts say that Paschmotanasana improves appetite, reduces obesity and cures diseases

Contraindications, warnings and precautions:

  • Asthma
  • Lower 
  • Back injury
Learn more: Seated Forward Bend by Yoga Journal
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