Revolved Seated Forward Bend
परिवृत्त पश्चिमोत्तनासन
Target Muscles
Benefits (6)
- + Deeply stretches the hamstrings and calves
- + Lengthens and mobilizes the spine
- + Stimulates abdominal organs, aiding digestion and detoxification
- + Opens the chest and shoulders
- + Relieves mild back pain and stiffness
- + Calms the nervous system and reduces stress
Avoid If (5)
- - Severe back injury or disc herniation
- - Sciatica
- - Hamstring injury
- - Recent abdominal surgery
- - Pregnancy
About
Revolved Seated Forward Bend is an intermediate pose combining a deep forward bend with a spinal twist. It intensely stretches the hamstrings and spine while stimulating abdominal organs and promoting detoxification. This pose requires significant flexibility and core engagement.
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), seated with legs extended forward and spine erect. Place a folded blanket under the sitting bones if needed.
2. Inhale, lengthen the spine upwards. Exhale, twist your torso to the right, initiating the twist from the lower abdomen.
3. Place your right hand on the outside of your right leg and grasp the outer edge of your right foot, or use a strap around the foot if needed.
4. Bring your left arm behind your back and try to clasp your right hand, or hold the strap with both hands.
5. If a bind is not accessible, simply reach your left hand towards the outer edge of the right foot, stacking the left shoulder over the right.
6. Inhale, extend the spine further. Exhale, deepen the twist and begin to fold forward over your legs, maintaining the length in the spine.
7. Draw the shoulders back and open the chest, gazing over your right shoulder or upwards.
8. Keep both legs active by pressing the thighs down and pushing through the heels, spreading the toes.
9. Hold the pose for 30-60 seconds, breathing deeply and smoothly, allowing the twist and forward bend to release tension.
10. Inhale, slowly release the bind and unwind from the twist, coming back to Dandasana.
11. Repeat the sequence on the left side.