Pas-CHIM-ot-tan AH-sa-na
(Seated forward bend)
Paschim: West
Uttan: rise/ lifted
Asana: Pose
CAUTION AND CONTRAINDICATIONS
Please do not do this pose if you suffer from any of the following ailments:
-Asthma
-Diarrhea
-Slipped disk herniated disk.
-Any recent abdominal surgery.
-In case of back injury or sciatica, perform this pose only under the supervision of an experienced teacher.
-Do not bend the knees or arch the spine while trying to bring the forehead forward.
BENEFITS
- Stretches the muscles of the backside of the body from head to ankle.
- Stretches the spine, shoulders, hamstrings.
- Stimulates the liver, kidneys, ovaries, and uterus.
- Contracts the muscles of the anterior part of the body.
- Improves functions of intra-abdominal glands.
- Improves respiratory process.
- Improves flexibility of lumbar area, hips, and backside of thighs and calves.
- Tones the spinal nerves and improves blood circulation in the back.
- Improves alignment of the vertebral column.
- Removes fat from the hips, abdomen, and thigh.
- Activates Kundalini Shakti and nadis are also purified.
Therapeutic Benefits:
- Calms the brain and helps to relieve stress and mild depression.
- Improves digestion.
- Helps with sluggish liver.
- Helps to relieve the symptoms of menopause and menstrual discomfort.
- Soothes headache and anxiety and reduces fatigue.
- Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.
- Also helps with diabetes, colitis, and kidney problems.
- Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures all diseases.
STEP 1
Sit in Dandasana making sure both sitting bones are evenly placed on the floor. Inhale and lift your arms from the side of your body, stretching them up to either side of your head.
STEP 2
Keeping the front of the torso long, widening your chest, exhale and lean forward from the hip joints, not the waist, try to grasp the big toes with your index finger and thumb, elbows fully extended. If this is not possible, then hold the heels, ankles, or any part of the leg that can be reached comfortably keeping the spine straight. (You may loop a strap around the foot soles, and hold the strap firmly.)
STEP 3
Keeping your legs straight, your head raised inhale up further lengthening the front torso into the pose, exhale, and try to gently bring the lower belly to touch the legs, then the upper belly, then the ribs, and lastly the head.
STEP 4
With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way, the torso oscillates and lengthens almost imperceptibly with the breath. Eventually, you may be able to stretch the arms out feet on the floor. Stay in the pose anywhere from 3 to 5 breaths or 30 seconds to 3 minutes.
STEP 5
To come up, straighten the arms next to your ears, inhale and lift the torso up, returning to Dandasana. Exhale and lower your arms to your sides.
DISCLAIMER
As with all the asanas in yoga, it is important to keep your bowels and stomach absolutely clean. Make sure you have your meals at least four to six hours before your workout so that you give your system enough time to digest the food and give out the necessary energy for the workout. The best time to practice yoga is usually in the mornings, but in case you cannot make it, the evenings are a good time too. Please acknowledge that the exercise routines (including yoga) carry an inherent risk of physical injury, particularly if you have a history of health problems or any previous injuries. Please observe caution and proceed with the practice at your own risk.
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