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Paschimottanasana (Therapy)

पश्चिमोत्तानासन / Seated Forward Bend

October 7, 2024

Table of Contents [Expand All]
Introduction to the Asana

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.

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
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