Paschimottanasana (Therapy)

The Sanskrit name is derived from three Sanskrit words: Paschima (पश्चिमा) meaning west or back of the whole body from the head to heels, Uttan (उत्तान) meaning to stretch oneself upwards and asana (आसन) meaning posture or seat.

• Begin by sitting on your yoga mat with your legs extended in front of you (Dandasana).

• Sit evenly on both sitting bones, grounding them firmly into the floor.

• Keep your spine tall and your shoulders relaxed.

• Place folded yoga blankets under your buttocks.

• Place the bolster on your thighs ensuring that your pelvis is supported when you fold forward.

• If you cannot comfortably reach your feet, loop a yoga strap around the balls of your feet and hold onto the ends with your hands.

• Use the strap to gently guide your torso closer to your legs, maintaining length in your spine.

• Inhale and reach your arms overhead, lengthening your spine upward.

• Exhale and hinge forward from your hips, leading with your chest.

• Hold Paschimottanasana for 30-40 seconds, breathing deeply and evenly.

• Slowly lift your torso up, starting with your head and then rolling up through your spine.

• Release your hands from your feet or legs, allowing your arms to relax by your sides.

• Lift your chest and engage your core muscles to support your lower back.

• Allow your neck and shoulders to relax as you fold forward.

• Maintain a long spine as you fold forward, avoiding rounding your back.

• Overstretching your hamstrings or forcing yourself while trying to bend forward.

• Avoid in slipped disc and any surgery

• Avoid in hernia, stomach ulcers or diarrhoea

• Avoid during pregnancy

• Avoid in case of heart, asthma and respiratory problems