Paschima “back”, uttana “extended”. In Paschimottanasana – Seated forceps, the whole body is stretched. It is considered one of the most important yoga postures. Regular breathing is needed to master this stretch.
- Begin sitting in Dandasana .
- Inhale, raise your arms outstretched. Point your toes upward and pull your heels away from your body. Hold a few seconds, breathe normally. Try to stretch your spine.
- Exhale, lean forward from the hips, and lower your hands to grasp the toes. Breathe in and continue with normal breathing. As you breathe out, lean in a little more, bringing your face closer to your knees. With each exhalation the flexion increases a little more. If your face rests between your knees, drop your elbows against the floor and wrap your toes around your heels.
- Hold 20-30 seconds, breathe normally. Breathe in, repeat the movements in reverse to return to Dandasana .
- Calms the brain and helps relieve stress and mild depression
- Stretches the spine, shoulders, and hamstrings
- Stimulates the liver, kidneys, ovaries and uterus
- Improves digestion
- Helps relieve symptoms of menopause and menstrual discomfort
- Relieves headache and anxiety and reduces fatigue
- Traditional texts say that Paschimottanasana increases appetite, reduces obesity and cures diseases.
Do not perform this asana if you have the following injuries or ailments:
- Back Injury: Perform this pose under the supervision of an experienced teacher.