Paschimottanasana (Seated Forward Bend)

Описание: Paschimottanasana (Seated Forward Bend)

Sanskrit: Paschimottanasana (पश्चिमोत्तानासन)
Translation: Paschima = west/back of body, Uttana = intense stretch, Asana = pose

This is one of the classical seated forward bends mentioned in the Hatha Yoga Pradipika (Chapter 1, verses 28-29), where it is praised as one of the most important asanas.

Step-by-Step Instructions

Entry into the Pose:

Starting Position: Sit on your mat with legs extended straight in front of you (Dandasana). Sit on a folded blanket if your pelvis tilts backward.

Ground Your Foundation: Press your sitting bones firmly into the floor. Engage your thigh muscles and flex your feet, toes pointing toward the ceiling.

Lengthen the Spine: Inhale deeply, raise your arms overhead, and lengthen through your entire spine from tailbone to crown.

Hinge from the Hips: Exhale and begin to fold forward from your hip joints (NOT from your waist). Imagine your belly moving toward your thighs first, not your head toward your knees.

Hand Placement: Reach for wherever you can comfortably hold:

Beginners: Hold your shins, ankles, or use a strap around the feet
Intermediate: Hold the sides of your feet
Advanced: Clasp your hands beyond your feet or hold opposite wrists
Settle into the Pose: With each inhale, lengthen your spine slightly. With each exhale, deepen the forward fold gradually.

Key Alignment Points:

✓ Keep your spine long - avoid rounding your back excessively
✓ Lead with your chest, not your forehead
✓ Keep your legs active - kneecaps lifted, thighs engaged
✓ Shoulders away from ears - relax your shoulder blades down
✓ Feet flexed - toes pointing upward
✓ Breathe deeply - never force or hold your breath

Breath Pattern:

Inhale: Lengthen and create space in the spine
Exhale: Deepen the fold, surrendering deeper into the pose
Hold for 5-10 breaths initially, building to 1-3 minutes with practice
Common Mistakes to Avoid:

❌ Rounding the back to reach the feet
❌ Forcing the head to the knees
❌ Locking or hyperextending the knees
❌ Holding tension in shoulders and neck
❌ Bouncing or using momentum

Benefits:

Physical:

Deeply stretches the entire posterior chain (back body)
Stretches hamstrings, calves, and spine
Massages and stimulates abdominal organs
Improves digestion
Therapeutic for high blood pressure (when head is supported)
Mental/Energetic:

Calms the mind and nervous system
Relieves stress and mild depression
Balances the energy flow along the spine
Cooling and introspective quality
According to Hatha Yoga Pradipika: This asana increases digestive fire, reduces belly fat, and cures diseases.

Contraindications:

⚠️ Avoid or modify if you have:

Acute back injury or herniated disc
Sciatica (practice with bent knees)
Asthma attack (in active phase)
Diarrhea
Pregnancy (practice with legs wide apart)
Modifications:

Tight Hamstrings: Bend your knees generously and focus on lengthening the spine
Use a Strap: Loop around feet and hold the strap to maintain length in spine
Support: Place a bolster or folded blankets on your thighs to rest your torso
Chair Variation: Sit on edge of chair with legs extended
Scriptural Wisdom:

The Hatha Yoga Pradipika (1.29) states:

“Paschimottanasana is the foremost among asanas. By it the pranic currents rise through sushumna, the digestive fire increases, the abdomen becomes flat, and the practitioner becomes free from diseases.”