Paschimottanasana – Easy Steps, Benefits, Precautions

Paschimottanasana (back stretching 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 Paschimottanasana easily (Back Stretching Pose In Yoga)

• Sit on the floor with the legs outstretched, feet together and hands on the knees.
• This is the starting position.
• Relax the whole body.
• Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the fingers and thumbs. 
• If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably. 
• Move slowly without forcing or jerking.
• Hold the position for a few seconds. Relax the back and leg muscles, allowing them to gently stretch.
• Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
• Try to touch the knees with the forehead. Do not strain. This is the final position.
• Hold the position for as long as it is comfortable and relaxed. Slowly return to the starting position.
• This is one round.

Breathing pattern while doing Paschimottanasana – Back Stretching Pose In Yoga

• Inhale in the starting position.
• Exhale slowly while bending forward.
• Inhale in the static position.
• Exhale while bringing the trunk further towards the legs with the arms.
• Breathe slowly and deeply in the final position or retain the breath out if holding for a short duration.
• Inhale while returning to the starting position.

Sequence of doing Paschimottanasana – Back Stretching Pose In Yoga

• This asana should precede or follow backward bending asanas such as setu asana, chakrasana, bhujang­ asana or matsyasana.

Benefits of doing Paschimottanasana – Back Stretching Pose In Yoga

• 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.

Precautions while doing Paschimottanasana – Back Stretching 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.

Practice note: 

• Paschimottanasana can also be commenced by inhaling and raising the arms in the starting position, and then exhaling into the forward bend, instead of sliding the hands down the legs.