PA
Paschimottanasana B
पश्चिमोत्तानासन B
Intermediateseated
Target Muscles
hamstringslower backcalves
Benefits (3)
- + Deeper forward fold grip
- + Stretches entire back body
- + Ashtanga Primary Series
Avoid If (2)
- - Hamstring injuries
- - Lower back injuries
About
Paschimottanasana B — Ashtanga variation grabbing the soles instead of toes.
Step-by-Step Instructions
1
1. Dandasana.
2
2. Grab the soles of feet (fingers wrap under soles).
3
3. Inhale, chest up, back flat.
4
4. Exhale, fold — belly on thighs.
5
5. Chest on legs.
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6. Forehead on shins or beyond.
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7. Elbows spread wide.
8
8. Hold 5-8 breaths.
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9. Inhale, chest lifts.
10
10. Release, Dandasana.