Yoga Practice Name
Paschimottanasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Sit on the floor with the legs outstretched, feet together, and hands-on the knees.
- 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 you feel comfortable and relax.
- Return to the starting position and relax.
Practice Keynotes
- Try to touch your thighs by your abdomen, before touching your head to knees.
- Your back should be straight.
Cautions and Limitations
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Don't do it if you have any injury or back pain.
- Don't stretch beyond the capacity.
Complimentary Practice
Purvottansana
General Benefits
- Stretches the back, shoulder, thighs, hips and calves muscles muscles.
- Strengthens the abdominal organs.
Benefits for Disease
Depression, Eating disorders
Body and Organ Affected
Shoulder, Elbow, Arm, Chest, Forearm, Wrist, Back, Navel, Toes, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
