fbpx
Paschimottanasana - Back Stretching Pose In Yoga, How to do Pada Paschimottanasana - Back Stretching Pose In Yoga, Benefits of Pada Paschimottanasana - Back Stretching Pose In Yoga, Precautions, & a note for yoga practitioners

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.

Forward Bending Yoga Poses Series

Paschimottanasana - Easy Steps, Benefits, Precautions 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 seriesrelaxation postures in yogameditation postures in yogavajrasana group of asanasstanding asanasSurya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation)

The following Yoga Poses / Yoga asanas are a part of the forward bending yoga poses series.

  1. Saithalyasana – Animal Relaxation Pose In Yoga
  2. Paschimottanasana – Back Stretching Pose In Yoga 
  3. Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
  4. Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
  5. Janu Sirshasana – Head To Knee Pose In Yoga
  6. Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
  7. Hasta Padangushthasana – Finger To Toe Stretch In Yoga
  8. Meru Akarshanasana – Spinal Bending Pose In Yoga
  9. Padahastasana – Hand To Foot Pose In Yoga
  10. Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
  11. Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga 
  12. Eka Padottanasana – One Leg Raised To Head Pose In Yoga
Paschimottanasana - Easy Steps, Benefits, Precautions and the forward bending yoga poses series are a part of Hatha Yoga. The yoga poses or yoga asanas have been defined Sthira sukham asanas. It literally means “yoga poses is a steady and comfortable pose”. It’s recommended to not over stretch while doing this pose and make sure that you are able to hold the pose in a steady comfortable state. There are many health benefits of Hatha Yoga. This pose in particular has its set of benefits described above. It’s important to also remember that there’s more to Yoga than physical fitness. The ultimate goal of yoga as defined in the scriptures is to still the changing states of mind. Yoga poses help you remain physically fit so that you can practice meditation. (Also read – Basics of Yoga). Yoga has 8 limbs according to scriptures and yoga poses or yoga asanas are the third limb of yoga.

We hope that through this article featuring forward bending yoga poses, you were able to understand how to do the Paschimottanasana - Easy Steps, Benefits, Precautions easily, its benefits, and precautions.

Related Articles & Recommendations

Leave a Reply

%d bloggers like this: