Sitting Forward Bend (Paschimottanasana)
Paschimottanasana comes from the Sanskrit words “Paschima” (west or back) and “Tan” (to stretch). This posture involves bending forward over the legs while seated, stretching the spine, hamstrings, and back muscles. It is a calming asana that helps the mind relax while promoting flexibility and digestion.
Steps to Perform
Step 1
Sit on the floor with your legs extended straight in front of you and spine erect.
Step 2
Inhale and raise your arms overhead, lengthening the spine.
Step 3
Exhale and bend forward from the hips, reaching your hands toward your feet, ankles, or shins.
Step 4
Keep the spine as straight as possible, avoiding rounding the back excessively.
Step 5
Breathe deeply and hold the posture for 30 seconds to 2 minutes.
Step 6
To release, inhale and slowly lift the torso, returning to an upright seated position.
Benefits
- Stretches the spine, hamstrings, and shoulders.
- Calms the mind and relieves stress and mild depression.
- Improves digestion and stimulates the liver, kidneys, and abdominal organs.
- Reduces fatigue and anxiety.
- Enhances flexibility in the back and legs.
Precautions
- Avoid if you have a back injury, hernia, or severe hamstring strain.
- Beginners can bend knees slightly or use a strap around the feet for support.
- Practice gently and avoid forcing the stretch.