Paschimottanasana (with support)
पश्चिमोत्तानासन (संस्थित)
Target Muscles
About
Paschimottanasana (Seated Forward Bend) is a seated asana that stretches the entire back of the body, from the head to the heels. Using a support under the hips or knees allows for a more comfortable and accessible stretch, especially for beginners.
Benefits (5)
- + Stretches the hamstrings, spine, and shoulders
- + Calms the brain and helps relieve stress and mild depression
- + Stimulates the liver, kidneys, ovaries, and uterus
- + Improves digestion
- + Relieves the symptoms of menopause
Avoid If (4)
- - Asthma
- - Diarrhea
- - Back injury (proceed with caution)
- - Pregnancy (modify with wider legs and less forward bend)
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
2. Sit on a folded blanket to elevate your hips, making it easier to tilt forward.
3. Inhale, lengthen your spine and lift your chest.
4. Exhale, hinge forward from your hips, keeping your back as straight as possible.
5. If your hamstrings are tight, place a rolled blanket under your knees for support.
6. Reach for your feet with your hands, or place your hands on the floor beside your legs if you cannot reach your feet.
7. Keep your spine long and avoid rounding your back excessively.
8. Breathe deeply and evenly, maintaining the pose.
9. To release, inhale and slowly come back to an upright position. Exhale and relax.
निर्देश (Hindi)
1. दंडासन में बैठें, पैरों को सीधा रखें।
2. कूल्हों के नीचे एक मुड़ी हुई कंबल रखें।
3. श्वास अंदर लें, रीढ़ की हड्डी को लंबा करें।
4. श्वास बाहर छोड़ें, आगे झुकें, छाती को पैरों की ओर लाएँ।
5. यदि आवश्यक हो तो घुटनों के नीचे एक मुड़ी हुई कंबल रखें।
6. हाथों से पैरों को पकड़ें या पैर के बगल में फर्श पर रखें।
7. साँस लेते रहें और छोड़ते रहें, आसन में बने रहें।
8. धीरे-धीरे आसन से बाहर आएं।
9. कुछ क्षण विश्राम करें।
10. आवश्यकतानुसार दोहराएं।