Paschimottanasana
Intense west side of the body stretch
It is called West of the body stretch because it stretches the whole back of the body. The back of the body is termed west because of the traditional practice of salute to the sun in the morning, the front of the body faces east.
Benefits:
Physical:
Emotional:
Cautions:
Method:
1. Sit in Dandasana
2. Lift arms overhead, shoulder-width apart, until body forms 90-degree angle.
3. Keeping spine straight, lower chest and arms until body forms 45-degree angle.
4. Grasp big toes with first two fingers and thumbs.
5. Inhale, straighten spine, exhale, bend elbows and lower torso toward legs.
6. Once you cannot go any farther, lower head toward knees.
7. Repeat X3
8. On the 3rd time, hold for 3 - 5 breaths.
9. To come up, lift the head then torso, straighten arms toward ceiling, then place hands on the floor
Props:
Benefits:
Physical:
- Stretches the back of the body (back, gluteus, and hamstrings)
- Tones the kidneys and soothes the adrenal glands;
- Stimulates the ovaries, uterus and entire reproductive system;
- Rejuvenates the spine and massages the heart;
- Activates the liver and improves the digestive system;
Emotional:
- Calming, helps us to let go
- A cooling position which calms the active front brain and soothes the meditative back brain.
- Removes anxiety,anger and irritability
Cautions:
- slipped disk - avoid this posture
- Pregnancy, keep feet apart
- Avoid if suffering from asthma, ulcer
- sciatica sit up on a folded blanket or avoid
Method:
1. Sit in Dandasana
2. Lift arms overhead, shoulder-width apart, until body forms 90-degree angle.
3. Keeping spine straight, lower chest and arms until body forms 45-degree angle.
4. Grasp big toes with first two fingers and thumbs.
5. Inhale, straighten spine, exhale, bend elbows and lower torso toward legs.
6. Once you cannot go any farther, lower head toward knees.
7. Repeat X3
8. On the 3rd time, hold for 3 - 5 breaths.
9. To come up, lift the head then torso, straighten arms toward ceiling, then place hands on the floor
Props:
- For back injury, sit on a folded blanket
- For tight hamstrings: sit on a folded blanket, use a strap or bend knees
- If the hands do not comfortably reach the feet, the use of a strap is recommended. When hinging forward, bend the knees and put the strap around the balls of the feet.
- If the head almost reaches the shins you can place the forehead on a block
Paschimottanasana variation
West of the Body stretch (modified)
For tight hamstrings:
Props: Sitting on a folded blanket will help.
Use a strap around the balls of the feet
Bend the knees
- Sit in Dandasana
- Place hands on floor next to each knee.
- Slide hands along the outside of each leg, going as far as you can while keeping the spine straight.
- Hold for 3 - 5 breaths.
- Slide hands back to hips, return torso to upright position.
Props: Sitting on a folded blanket will help.
Use a strap around the balls of the feet
Bend the knees