PASCHIMOTTANASANA

Description

PASCHIMOTTANASANA Asana group: sitting poses, forward bends Translation of the name from Sanskrit: • pashchima — west, the back of the body; • uttana — intensive stretch. 1. Setup Starting position: Dandasana. With an inhale raise the arms and lengthen the spine. On the exhale fold forward, taking the feet with both hands, and lower the forehead toward the shins. Keep the back long, the abdomen pulled in. The elbows point out to the sides. Breathe evenly. Hold for a comfortable time, then slowly come up. 2. Simplified and advanced variations Simplified variations: • use a strap around the feet; • bend the knees slightly. Advanced variations: • take the hands beyond the feet and fold deeper; • place the elbows on the mat beside the legs. 3. Injury prevention Fold from the hips, not by rounding the spine. Do not pull with the arms if the back rounds. Keep the neck relaxed. Use a strap to protect the lower back.

Effects

• digestion
• flexibility