How to do Paschimottanasana (Seated Forward Bend)
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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.
How to do Seated Forward bend yoga pose Paschimottanasana Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up.Preparing the Asana. Firstly, sit firmly on your sitting bones, keeping the spine straight and stretched. Stretch out your legs in front of you, keeping them straight and flat on the floor.
The toes should be pointing towards the ceiling and feet Place your palms on the floor on either side of.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.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.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.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.Seated Forward Bend (Paschimottanasana), also known as seated forward fold, is a meditative yoga pose that helps relieve stress.Performed later in the yoga sequence when the body is warmed-up, the Seated Forward Bend is a deep and calming stretch for the spine, shoulders, pelvis, hamstrings.
Benefits: • Stretches the hamstrings • Stretches and lengthens the entire spine • Massages the internal organs, especially the digestive organs • Increases flexibility in the hip joints.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.Paschimottanasana (PASH-ee-moh-tan-AH-suh-nuh), or the Seated Forward Bend, is one of the most important poses in all of Hatha Yoga.
It is one of the 15 poses outlined in the classic yogic text The Hatha Yoga Pradipika, which dates back to the 15 th century, and is common to virtually all systems of Asana, or postural practice; from slow-paced restorative styles to vigorous flowing styles.Step by step How to do Paschimottanasana (Seated Forward Bend, or Intense Dorsal Stretch) 1. Sit on the floor with your legs loosened up straight before you. 2.
How To Do The Paschimottanasana: Step-by-Step Instructions Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up. Breathing out, bend forward from the hip joints, chin moving toward the toes.
List of related literature:
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| from Methods of Group Exercise Instruction |
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| from Staff Pose move into Seated Forward Bend (Paschimottanasana) (see Figure 12.6) by lengthening the torso on an inhale and bending at the hips while exhaling. | |
| from Integrative Gastroenterology |
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| from Yoga For Dummies |
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| from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice |
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| from Yoga For Dummies |
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| from Hatha Yoga: The Hidden Language |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from 40 Days to Personal Revolution: A Breakthrough Program to Radically Change Your Body and Awaken the Sacred Within Your Soul |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Merrill’s Atlas of Radiographic Positioning and Procedures: 3-Volume Set |
43 comments
Great instructions with so smooth and soft voice. How come you can speak so softy??
can I ask, what the pose that u have started the video with called
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
Mam I’m not able to touch my elbows on mat.i try very hard though my head touches my knees.
Excellent! Thanks for the precise information. Now I understand how to achieve this Asana.
Can I get flexibility at the age of 26? I can’t touch toes properly.
Where can i join The Art of Living Yoga class near by Colaba in Mumbai, Please help if possible
Good afternoon, Thanks for your video, kindly stay behind the girl and explain better, because you blocking the posture, unable to view ��
Awesome video. Thanks a lot for the information and tips to do the asana correctly. I have been trying this asana since long but can’t able keep my back flat..I am definitely going to try these techniques.
Well explained.. Thank you so much…. I was trying to do this posture from very long
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.
Madam I’m a beginner. I get a knee pain when I’m standing on my knees. What is the solution?
THANK YOU! I’ve been searching for long time to find out how to do this. You’re sooo right. The others just don’t get it. They’re too flexible ❤️
I’ve been trying to do this pose for like a month now and every time I hurt my legs because I didn’t bend my legs �� I’m new to yoga so i didn’t know bending the knees was an option �� I’m SO happy I found your channel! I’m learning so much �� Thank you ��
Good tips given for practice thanks I will try my life dream pachimotasa though I am doing other asanas easily
Where have you been my whole life? I love you!! Such a great teacher
Thank you. Easily the best advice and walkthrough explanation on the forward bend. Am going to start using this straight away.
Best advice,tips and technique on yoga.subcribing and i really like the way you are presenting…good luck
Thank you. This was so helpful. I really struggle with this pose.
Thank you for your explanation I am now learning yoga and I am not flexible and am going to practice what you advice and hope I can do the forward fold. Question do I do these every day and if yes how long would I start to see results.
Sir jab mai neech ja rhi hu tab meri knees bend ho rhi hai… Iss liye mai kar nhi paa rhi hu.. any advice??
Hey Man, cool stuff. Do we need to do posterior pelvic tilt in the latter part of the bend as to facilitate the spinal flexion needed to complete the movement?
Appreciate this video a lot! Covers different levels of mobility, the practice exercise, proper technique, which muscles are stretching, multiple exercises, showing how to test if your mobility improvements (and what not to do!) super impressed
Hi, I m dialysis patient from last 5 years, one of Guruji suggest this asana for me, to avoid dialysis, will it be helpful??
Have to do all the positions with both the leg one by one or its enough to do as guided in Video?
Didi please make yoga video for knock knees and flat feet and for spinal cord as well.
As a child I could do Paschimottasana with great ease but forgot it when I grew up. Thanks to your beautiful explanation I can redo it.
Are you voice over actor?
If not, you must…
Your voice is too good…
������
So grateful to get to know a teacher like you from you tube…like your teaching that are far better than those with million views.
I already can do it and I’d rather to watch how to do it again
This video is amazing and you deserve way more subscribers! Great information!
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
It is necessary to wear supporter for doing yoga for beginners?
awesome demo. she is one of my favorite trainer. have attended her class when she was taking sessions in isphani centre
That really works! How come this video don’t have a few million views!
i can’t even sit with my legs straightened �� who’s with me?
My knee caps hurts
Hindi bolne me saram aa rha hai
Sbko English samajh nhi aata..
Hlw sir
I like your video too much
nice explanation
thank you sir
I find all of these comments complaining about getting into this beginner pose to be amusing, but also normal for anyone just getting into yoga.
When I was first getting into yoga I was trying to go fully into every pose, but found myself going back to these basic stretching techniques because they are so essential to do most yoga poses. Yoga is not about rushing to get into any pose completely right away, but rather enjoying the process of getting there.
Any yoga is of a mindset so opposite of the modern, instant results mindset, it’s not surprising that people get frustrated…. Just relax and enjoy it, you’ll get there:)
Thank you for a great seated forward fold instruction video. I have long legs and shorter torso, and very tight calves. I feel like I will never be able to touch my toes. It’s so nice to hear that it’s okay to bend your legs, not just a little but a lot. Even more great is that you will tell anyone that says my legs need to be straight to SHUT UP, so you can start with my husband and my son. LOL. Thanks so much! I’m going to start working on this posture tonight.
This is not as easy as it looks. It needs regular practice and it took me 1 year to master just this one asan.
if i do a long stretch session i can get my forehead touching my knees, but the next day i cant get close, its annoying how long it takes just to make the same progress every day.
Very nicely explained.. inhale, exhale is always confusing. Thank you for thinking through students mind and making this video ������