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.
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Introduction to the Asana
Benefits
- Improves appetite, helps in digestion and relieves constipation
- Tones abdominal organs, kidneys
- Enhances spine mobility
- Helps in treating infertility
- Can help treat gastric issues, cholecystitis, pancreatitis, ulcerative colitis
Ailments Tackled
- Stimulating pancreas for insulin production
- Helps alleviate symptoms of menopause
- Helps in treating infertility
- Reduces anxiety
- Can help treat gastric issues, cholecystitis, pancreatitis, ulcerative colitis
- Treats high blood pressure
Steps to perform the Asana: Paschimottanasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Overstretching your hamstrings or forcing yourself while trying to bend forward.
Contraindication / Cautions
- 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
Related Asanas
Shalabhasana
शलभासन / Locust pose
The Sanskrit name is derived from Salabha (शलभा) meaning locust and āsana (आसन) …
Urdhva Dhanurasana
उर्ध्व धनुरासन / Upward Bow Pose
The name is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” …
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