PASCHMOTTANASANA
Method of Practice: Paschimottanasana (Seated Forward Bend)
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01
Sit on a yoga mat or a firm bed with both legs extended straight in front of you. Keep your spine perfectly erect. -
02
As you inhale, raise your arms overhead and stretch upward. -
03
As you exhale, bend forward from your hips (lower back), keeping your spine as straight as possible. -
04
Reach forward and try to hold your feet or big toes with both hands. Gently bend your elbows toward the floor and try to bring your forehead or chin toward your knees. -
05
Hold the posture for a few seconds while breathing normally, then slowly return to the starting position.
Benefits of Paschimottanasana (Seated Forward Bend)
- Improves the flexibility of the spine, hamstrings, and hips.
- Helps reduce abdominal fat.
- Enhances the functioning of the liver, pancreas, and kidneys.
- Calms the mind and nervous system.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for diabetes mellitus, digestive disorders, menstrual pain, menopause-related symptoms, obesity, and mild depression.
- Also serves as a supportive practice for kidney disorders, liver disorders, and high blood pressure.
Contraindications / Precautions
- Do not perform this pose if you have:
- Lower back disorders
- A slipped (herniated) disc
- Sciatica
- Gastric ulcer
- Hernia
- Diarrhea
- Severe asthma or other serious respiratory disorders
- Pregnancy
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