Seated Forward Bend – Paschimottanasana
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Benefits
Stretches the spine, hamstrings, shoulders, neck, and back
Stimulates the nervous system
Contraindications
If you have asthma or back pain, take caution with this pose.
Tips and Pointers
Do not force yourself into the forward bend pose. If you feel discomfort lift slightly up and then try bending further down as long as you do not feel any discomfort.
Modifications
You can keep padding under your rear to increase comfort. If you cannot hold your feet, rest your hands on your ankles.
If you can comfortably hold your feet, try holding on to a block placed in front of your feet.
Other Similar Poses
Staff Pose ~ Dandasana
The Mechanics of the Pose
- Begin in Staff Pose. Bring your arms up over your head.
- Inhale deeply and feel your spine stretch.
- Exhale and bring your arms and upper body forward.
- As you inhale, extend your spine. On the exhale, move deeper into the forward bend.
- Don’t round your back, treat the neck as a natural extension of your spine, and take hold of your ankles or shins.
- Hold for 1 to 3 minutes.
- Leave the pose by lifting the torso on an inhale and lifting your arms back above your head.
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