Paschimottanasana


Paschimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a seated forward-bending asana in hatha yoga and modern yoga as exercise.

Etymology and origins

The name comes from the Sanskrit words paschima meaning "west" or "the back of the body"; uttana meaning "intense stretch" or "straight" or "extended"; and asana meaning "posture" or "seat".
The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1, verses 28-29.

Description

The pose is entered from Dandasana by bending forward from the hips without straining and grasping the feet or lower legs. A strap may be placed around the feet and grasped in the hands if the back is stiff. The head may be rested on a folded blanket or bolster, which may be raised on a small stool if necessary.
People who have difficulty bending their backs should exercise caution when performing this asana.

Variations

Urdhva Mukha Paschimottanasana is a balancing form of the pose, legs and hands pointing upwards.
Parivritta Paschimottanasana is the reversed or twisted form of the pose, the body twisted to one side and the hands reversed, so that if the body is turned to the left, the right hand grasps the left foot, the right elbow is over the left knee, and the left hand grasps the right foot.
Trianga Mukhaikapada Paschimottanasana has one leg bent as in Virasana.
Ardha Baddha Padma Paschimottanasana has one leg crossed over the other as in Padmasana.

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