Gatyatmak Paschimottanasana (dynamic back stretch pose) is a part of the Forward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting the extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation.
How to do Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Lie flat on the back with the feet together. Raise the arms over the head and bring them to the floor with the palms facing up. This is the starting position.
- Relax the whole body.
- Raise the trunk to the sitting position with the arms straight above the head and the spine straight.
- Bend forward into paschimottanasana in a smooth movement.
- Hold the final position for a short time.
- Return to the sitting position with the arms straight above the head.
- Lean backwards and return to the starting position.
- This is one round. Practise up to 10 rounds.
Breathing pattern while doing Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Breathe normally in the starting position. Inhale while coming into the sitting position.
- Exhale while bending forward into paschimottanasana. Inhale while sitting up.
- Exhale while returning to the starting position.
Benefits of doing Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- The benefits are the same as for paschimottanasana although at a reduced level.
- This is a dynamic practice which speeds up the circulation and metabolic processes.
- In addition, it renders the whole body more flexible, stimulating physical and pranic energy.
Precautions while doing Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- People who suffer from slipped disc, sciatica or hernia should not practise paschimottanasana. Benefits: This asana stretches the hamstring muscles and increases flexibility in the hip joints.
- It tones and massages the entire abdominal and pelvic region, including the liver, pancreas, spleen, uro-genital system, kidneys and adrenal glands.
- It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.
- This is a strenuous practice, not suitable for people with heart conditions, high blood pressure or any back problem.
Forward Bending Yoga Poses SeriesGatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga is a part of the forward bending yoga poses series. Forward bending is a passive process in which gravity is utilized to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. This is a part of the intermediate yoga poses. If you are a beginner you should explore Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation)
The following Yoga Poses / Yoga asanas are a part of the forward bending yoga poses series.
- Saithalyasana – Animal Relaxation Pose In Yoga
- Paschimottanasana – Back Stretching Pose In Yoga
- Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
- Janu Sirshasana – Head To Knee Pose In Yoga
- Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
- Hasta Padangushthasana – Finger To Toe Stretch In Yoga
- Meru Akarshanasana – Spinal Bending Pose In Yoga
- Padahastasana – Hand To Foot Pose In Yoga
- Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
- Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga
- Eka Padottanasana – One Leg Raised To Head Pose In Yoga
We hope that through this article featuring forward bending yoga poses, you were able to understand how to do the Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga easily, its benefits, and precautions.