PA
Paschimottanasana on Blanket
पश्चिमोत्तानासन कम्बल
Beginnerseated
Target Muscles
hamstringslower back
Benefits (4)
- + Accessible forward fold
- + Prevents back rounding
- + Correct pelvic tilt
- + Iyengar essential
Avoid If (1)
- - Herniated disc
About
Seated Forward Fold on blanket — elevated hips make the fold accessible for tight hamstrings.
Step-by-Step Instructions
1
1. Place folded blanket under hips.
2
2. Sit on blanket — hips elevated above knees.
3
3. Legs straight forward.
4
4. Elevation makes pelvic tilt easier.
5
5. Inhale, arms up, spine long.
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6. Exhale, fold forward from hips.
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7. Back flat — don't round.
8
8. Hands on feet or floor.
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9. Hold 8-10 breaths.
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10. Come up.