Table of Contents:
Seated Forward Bend Yoga Technique
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Paschimottanasana (Seated Forward Bend Pose) Benefits by Yogi Sandeep Siddhi Yoga
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Paschimottanasana|Seated forward bend.Step by step
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Yoga | Paschimottanasana (Seated Forward Bend) Beginner’s Step By Step
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Develop flexibility for Yoga (PaschimottanasanaSeated forward bend) w/ Eng Subs
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Improve your Seated Forward Bend, Yoga with Aki Omori
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Paschimottanasana (Seated Forward Bend) with Gabriella Giubilaro, Senior Iyengar Yoga Teacher
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How to do Seated Forward bend yoga pose Paschimottanasana. Breathing in, lift your head slightly and lengthen your spine. Breathing out, gently move the navel towards the knees.
Repeat this movement two or three times. Drop your head down and breathe deeply for 20-60 seconds. Stretch the arms out.Begin by coming to sit in Staff Pose (Dandasana) with your legs straight in front of your body.
Bring your arms straight out to the sides and up over your head, reaching toward the ceiling. Inhale and draw your spine up long. As you exhale, begin to come forward, hinging at your hips.To do this, once you are in the asana, you must clasp your hands around the soles of your feet. You could also turn the back of one hand to the sole, and grip the wrist with the other hand.
Back To TOC. The Benefits Of The Seated Forward Bend. These are some amazing benefits of Paschimottanasana.
Known as. Seated Forward Bend Pose, Paschimottanasana, West Stretch Pose. Pose Type. Sitting, Forward Bend.
Pose Level. Beginner, Hold for 30 seconds to 2 minutes. Beneficial In.
Stretching Spine, Thighs & Arms. When we spend a lot of time sitting in a chair or doing a desk job, our back gains stiffness and rigidity.Benefits of paschimottanasana or the seated forward Bend pose -Paschimottanasana give a good stretch to the hamstring muscles and makes it flexible over time. It loosen up the hip joint and the.Steps of Seated Forward Bend Sit on the flat surface and stretch your legs outward.
Now inhale, raise your arms and move your body forward while exhaling. Now interlock your fingers beyond your toes, and keep your nose touching your knees.Paschimottanasana or the seated forward bend pose gives a complete stretch to the back muscles. In Sanskrit ‘Paschima’ means ‘west’ or ‘back’ and ‘uttana’ means ‘stretch’ or ‘extended’.
Paschimottanasana gives an intense stretch to all the back muscles. Paschimottanasana is one of the main asanas mentioned in the hatha yogic text ‘Hatha Yoga Pradeepika’, written by.Seated Forward Bend: Step-by-Step Instructions. Step 1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your Step 2. Draw the inner groins deep into the pelvis.
Inhale, and keeping the front torso long, lean forward.Exhale and straighten your left leg on the floor in front of you. Roll to the outside of your left hip and leg, letting your right knee and hip lift off the floor. Place your hands on the floor to the outside of your left leg and far enough forward so their position contributes to the forward bend.The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1, verses 28-29.
Description. The pose is entered from Dandasana (the seated Staff Pose) by bending forward from the hips without straining and grasping the feet or lower legs. A strap may be placed around the feet and grasped in the hands if the back is stiff.How to Practice Seated Forward Bend Pose (Paschimottanasana) Step 1: Sit on the floor with your buttocks (use folded blanket if you need it)and your legs straight in front. Slightly rock onto your left buttock and pull your right sitting bone away from.
1. Seated Forward Bend (Paschimottanasana) Seated Forward Bend is a beginner pose that you can incorporate into any yoga practice or do before bed. It offers a deep stretch through the backside of the body and allows you to relax and tune into your breathing. 1. Sit on the floor in Staff Pose and inhale your arms to the sky. 2.
How to do Paschimottanasana (Seated Forward Bend Pose) Sit in an upright position with your legs stretched out straight in front of you. Keep the soles of your feet straight with your toes pointed towards the ceiling. Inhale and slowly raise your arms over your head with your palms facing forward.Holding your right foot with both your palms, breathe and expand the body closer to the knee, gazing upwards with a slight twist of the neck. This beautiful yoga pose brings maximum stretch to the inner legs, shoulders, side hips and side lower back, chest, neck and below and back of the knees.
Paschimottanasana or Seated Forward Bend Pose increases flexibility and aids weight loss. Read everything about this asana in this article. Paschimottanasana is a great yoga pose for holistic.
List of related literature:
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from Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind |
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from Yoga For Dummies |
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from From XL to XS: A fitness guru’s guide to changing your body |
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from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom |
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from Chinese Medical Qigong |
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from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda |
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from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga |
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from Glute Lab: The Art and Science of Strength and Physique Training |
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from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga |
41 comments
Sir I think this is the first time I have seen a breakdown of asanas that lead to one yogasana. I know that you have done it for a few other asanas as well. Can you do it for other asanas as well. Thank you very much for your training and education in yoga
Excelente explicação! muito grato! Excellent explanation! Much obliged!
Just to offer an alternative view on this pose for those with an open enough mind to listen: The real key to this pose lies in softening the navel and moving DOWN. For those of you having a hard time with it, try focusing less on moving forward and more on moving the navel deep into the back body on your exhalation as you release down, and slightly extending forward on the inhalation to make some space with which to move deeper into the pose. While the top leg can be firm don’t overemphasize other things like spreading the toes or keeping the lower back concave,etc. and overusing the muscles in the legs which will block you even furhter in this pose as the navel often gets hardened with such actions, and definitely don’t grip with the hands on the feet strongly at all, which tends to happen when you focus on moving forward before coming down.
Nice, but I am not able to do it. Not everybody has such a flexibility.
practice!:) You’ll get there eventually, flexibility will come with time.
If your feeling the pull in your hamstrings you can try placing a small roll under the knees to begin with.
Wonderful.Such an insightful explanation. Really helpful. Can’t wait to work on the pose
Thanks sir. I have been practsing this asana. Its better do asana with warm ups. I did not know earlier. Now i am able to do complete asana. It took 2-3 months to get full posture of this pachimotasana. Thanks guru ji.
I am a beginner and tried this pose since yesterday but I can’t do it..I can’t even reach my toes..Can you suggest something on how I can do this?i really want and determine to do yoga but the flexibility is not there..by the way I love your videos!
Thanks for that amazing video, I will pay more attention the next time I do these pose:D
Wonderful prompts to help with this challenging pose. Experiential is the key. Thank you, Aki.
Sir you are doing great work, keep posting new videos, very useful for Beginners
I had really tight, painful hamstrings every time I tried this pose, but now I’ve seen this, I can come right into the pose with hardly any pain ^ ^
Wonderfull, This is my hardest asana, This helped me a lot, now i just needs to continue practicing, tfs. Great teacher!
Thank you for the detailed warm ups. Excellent demonstration.
I didn’t know you could perform such difficult asana with belly that fat:) That really boosted my motivation.
madam, please don’t put the huge words at the bottom of the video, it obscures the video.
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Really good warm up steps….never seen such unique postures….thanks
Yo dude, your dynamic stretching methods are a fucking gamechanger for me!!!!
Thank you sooo much
Namaskara!!
But your two legs must be close distance. But in this video legs are too wide bks Iyengar never said like that. Why you people improvising your own way. Please watch other Iyengar teachers teaching the same asana
Sir aapki charbi kam kyo nahi hui yog se kuch nahi hota yog se sub bakwash hai
Great…we are very blessed to have people like you who share such awesome knowledge to others
Suggestion: Slowing down the speed of the video could help you practise the video along with him. At the lower righthand corner of the video you will see setting icon/button clicking that will show speed menu, their you can see different speed, choose the speed that suits you
There are two very difficult poses in Yoga. One is Paschimottanasa and Janushirshasan. But, by your trick could be easy to perform forward bending.
Thank you for sharing sir. I never knew there are so much exercises that you could do for this asana. I have to work on all these from now on.
Very nicely broken down. Excellent instructions for stiff bodies
mon avis selon ma sensibilité et les livres de Noelle Perez auteur de Pathologie yoga et ancienne élève d’Iyengar, il faut mettre un support sous les fessiers et plier les jambes tant que les lombaires ne sont libres et les vertèbres s’allongent et ne s’étirent pas sinon risque de compression:
In a physiotherapist video he said this pose is bad for lower back and can case pain or sciatica is he right
Very helpful, I managed to progress forward the last few days. Many thanks
Anand Ji, please make more similar videos…. this is excellent
Sir aap chakrasan or shirshashan ke liye flexibility wala video bhejiye
Impressive!! very useful. I wished it was a bit slow so we can follow along. I wish it was broken into multiple steps so we can follow. But very useful n effective.
excellent is the only word…thanks for detailed process steps
Hari Om
परसार्य पादौ भुवि दण्ड-रूपौ
दोर्भ्यां पदाग्र-दवितयं गॄहीत्वा |
जानूपरिन्यस्त-ललाट-देशो
वसेदिदं पश्छिमतानमाहुः
Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called Paśchima Tâna.
Hatha Yoga Pradipika
Master Supta Padangustha Asana before attempting Sitting forward bend. Otherwise, You’ll injure your lower back. The reason is, In this pose you should stretch from the back of your legs. But as that area is tight, all the strain goes to the lower back. Thus, injuring it.
Ma’am as a request from my wife can you please make a good video for seated feet & ankle exercise on the yoga mat in front view of the camera?
Great! I quite often do seated forward bends. These advices were awsome and I´ll certainly will use these tecnics that you´ve shown. Thank you, Aki!:)
I found it very helpful and effective too…It really helps me in staying in this asana…
Sir, can high blood pressure guys do this Asana….? Please let me know
i am having Bloating problem very badly when i am doing this asnana and Uttanasana. can you suggest some tips to over come this issues. only when i am doing yoga facing bloating issue.
Sir this exercise sa panic ki vain ma blood circulation hoga