Paschimottanasana, or seated forward bend pose, is a yoga pose known for its intense stretch of the complete back portion of your body, including your calf and hamstring. The Sanskrit name Paschimottanasana is formed by combining the words pashcim which means “west”, uttana means “intense stretch” and asana, which means “pose”mentioned in the studies (wikipedia). This pose helps to maintain spine elasticity, joint mobility and nervous system health, making you feel energetic.
Paschimottanasana requires loads of patience, as achieving this pose is a little tricky and requires a lot of practice and time. But once you learn to do this seamlessly, then nothing can keep you from reaping its benefits.
How to do Paschimottanasana
The Paschimottanasana might look like a simple and easy asana, but actually, it’s not a pose that can be performed easily at a go, as the forward bends are very challenging for many. This asana requires you to sit in dandasana, which is sitting with both legs stretched forward, holding your toes while bending your back straight and your face into your knees. You can take the help of props like a bolster or a blanket roll if you are trying for the first time or have any back-related issues. This seated forward bend pose is believed to work on the Manipura chakra, which controls the body’s energy balance.
Paschimottanasana Steps
Now, let’s look at the various Paschimottanasana steps in detail.
- Sit with your spine straight in “dandasana”, meaning both legs stretched straight forward, toes pointing towards you, shoulders relaxed, and hands on your thighs.
- Now, slowly breathe in raising your arm to stretch over your head and spine lengthened.
- Breathe out while bending forward at your hips with a focus on keeping your spine erect.
- Try to reach your hands towards your toes and hold your toes if you can. Or you can reach your lower leg or thighs, according to your body flexibility and remember not to force your body.
- With your head down, slowly breathe deeply, staying this way for 30-60 seconds.
- Now, slowly lift your body up with your arms stretched out and come back to your original position.
In case one has more time or as instructed by the trainer, one can repeat this pose two or three times.
Other related benefits that this pose will also afford you when practised consistently include flexing and muscle building.
Modified Version of Paschimottanasana
An appealing aspect of yoga is that it caters to everyone, no matter what problem they have. Here, we will discuss some of the modifications in Paschimottanasana that can be done by anyone using props.
- If there is a problem reaching the leg while bending, you can place a bolster or rolled blanket underneath the thighs or knees. This will go a long way to easing the pressure on your leg.
- It is possible to use a Yoga strap and put it around your sole, then be able to stretch deeper without the exertion of the Hamstring.
- if you feel a little uncomfortable with the position, particularly in the abdominal area, the spread-out position of the legs will allow you to stretch a little and get relief.
- Initially, you can bend one leg and keep one leg straight to make yourself comfortable.
- While you perform it for the first time, make sure you do not force your body, as it can land you in trouble. Instead, listen to your body and bend only till where it is possible. Slowly, with time and regular practice, you will be able to achieve the desired pose.
Benefits of Paschimottanasana
Having gone through the process of exercise and practice of this seated forward bend pose, let us take time to note the following benefits of Paschimottanasana. You will be amazed to know how one asana possesses the ability to combat numerous health problems, including mental health.
Stretches the back and shoulder
Paschimottanasana helps to stretch your entire back, including the upper, middle and lower back. Reducing stiffness and enhancing flexibility helps overcome any pain or discomfort in the back and the shoulder. It could be a boon for someone who is always hunching on the devices throughout the day.
Relieves Hamstring Pain
With regular practice, Paschimottanasana helps relieve hamstring pain, which has become prevalent today due to prolonged sitting on the job. Stretches in the hamstring through the forward bend increase the blood flow in the region, alleviating the pain and discomfort.
Improves Posture
This pose is well known for improving body posture, which has deteriorated due to arching on various devices. Regular stretching helps to strengthen the back muscles and encourages proper alignment of the spine to improve posture.
Aids in Digestion
The forward bend in this asana induces blood flow in the abdominal region, resulting in the stimulation of digestive organs, helping to improve digestion and eliminate toxins from the system. It also tackles other digestion issues like constipation, low appetite, and assimilation.
Enhances Mental Health
Just like other yoga poses, which do not restrict themselves only to physical fitness, the Paschimottanasana also helps enhance mental health. By practising regularly, one can experience a calm mind, which helps to get relief from issues like mild depression, stress and anxiety. In addition, it improves mood and promotes focus.
Calms Nervous System
This posture also calms the complete nervous system and brain by stimulating pranic energy in the body, leaving you feeling rejuvenated and refreshed from the inside throughout the day. Hence, helps in reducing stress and promotes relaxation.
Improves Blood Circulation
The Paschimottanasana improves the blood flow in the complete spine, which is an important part of our anatomy. It also improves blood circulation in the pelvic region, which helps to enhance its function and relieves menstruation and menopause symptoms in women.
Tones Internal Organs
The seated forward bend pose involving abdominal compression helps tone internal organs like the liver, kidney, intestine and pancreas. Ensuring proper functioning results in detoxification and boosts metabolism.
Helps in Weight Management
The Paschimottanasana helps reduce weight through regular practice. Being overweight or obese is one of the prevalent issues in modern times, so by practising this asana, one can reduce the extra belly fat and maintain a healthy weight.
Improves Sleep
Sleep is the most important thing when talking about healthy living, as many diseases are directly or indirectly linked to sleeplessness. The Paschimottanasana is considered highly effective in conditions like insomnia. By practising the Paschimottanasana, one can enhance their sleep quality, ultimately resulting in good health.
Treats Infertility
As this asana improves blood flow in the pelvic region, it treats issues related to reproductive organs, such as menstrual issues or menopause issues. Thus, helps in conditions like infertility or impotency.
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Paschimottanasana Contraindications
Though this asana has numerous benefits that can completely transform your health over a period of time, there are certain contradictions or precautions that one needs to understand before getting into the practice. Let’s see what are the Paschimottanasana Contraindications.
Severe pain or Injury
If you are suffering from any injury or severe back pain, then it is advised not to practise the Paschimottanasana as it actively involves back muscles, which may cause elevation of pain or even worsen it in some cases. Even for people with conditions like chronic back pain, spondylosis slipped disc or acute stomach pain, it will not be a good venture as it can only contribute to aggravating the pain.
Pregnancy
For pregnant women, this pose is not recommended as it requires bending on the stomach, which is not at all good for a pregnant lady and her foetus. It is also not considered good for a woman on her period, as the pressure on the abdomen can induce pain or elevate existing pain.
Digestive Disorder
Though the Paschimottanasana is known to combat digestive issues, people suffering from digestive disorders like diarrhoea, stomach ulcers, severe bloating or hernias should refrain from this asana as stomach compression exercises can only intensify their condition.
Recent Surgery
Avoid this pose if you have recently undergone abdominal surgery, as the Paschimottanasana tends to stretch the muscles in the abdominal region, which might cause pain or wounds in the affected area. So, it’s better to consult your doctor before you start doing any kind of exercise.
High Blood Pressure
People suffering from high blood pressure should also refrain from practising the Paschimottanasana as deep forward bends might not be advisable to them, as they can do more harm than good.
Conclusion
The Paschimottanasana is an excellent yoga pose that can do wonders if incorporated into daily life. This pose alone has the potential to encounter plenty of health issues, from back pain to digestion issues and many more, which makes it one of the best exercises specifically for a person with a sedentary lifestyle. However, as everything comes with caution, even this pose has its own contradictions. Following proper advice from an experienced certified yoga trainer would help you achieve fruitful results.
Commonly Asked Questions For Paschimottanasana
What are the contradictions of forward fold yoga?
The forward fold yoga, like Paschimottanasana and Uttanasana has certain contradictions. It must not be performed by people with hypertension, migraine, vertigo, injuries in the knee, back, hamstring, hernia or abdominal surgery, and pregnant women.
Which disease will Paschimottanasana prevent?
If practised regularly Paschimottanasana can prevent various diseases like stress, anxiety, depression, digestive disorders, back pain, poor posture, herniated discs, sleep disorders, menstrual disorders, breathing disorders, and sciatica. It can also help in weight management by aiding digestion.
What are the disadvantages of Paschimottanasana?
While Paschimottanasana has many benefits, it has its downsides if not done right or under certain conditions. Over-stretching can strain your lower back, hamstrings or knees if you’re not flexible enough yet. If you have lower back injuries, herniated discs or sciatica, avoid this pose or do it with guidance. If you have tight hamstrings or hip joints, it might feel uncomfortable and lead to improper alignment. Always listen to your body and don’t force the stretch to avoid injuries.
Who cannot perform Paschimottanasana?
Paschimottanasana is a complex yoga pose, hence one must take care before performing. One cannot perform it if have a slipped disc problem, hamstring injury, back pain, sciatica, spondylitis, hernia, abdominal ulcers, or diarrhoea. Also, pregnant women must not practise Paschimottanasana without the advice of doctors.
Is Paschimottanasana contraindicated in sciatica?
Paschimottanasana is contraindicated for people with sciatica. This pose tends to put pressure on the lower back and could worsen symptoms like pain, tingling, and numbness. Sometimes misalignment of the asanas can also aggravate the sciatica pain.
What are the mental benefits of Pashcimottanasana?
Pachimottanasana, just like any other yoga offers plenty of mental benefits. Some mental health benefits are reduced stress and anxiety, increased mental clarity and focus, and a calmer and more relaxed mind. Moreover, one can also experience improved sleep quality and emotional resilience.
What is the purpose of forward fold yoga?
Forward fold yoga is a multifaceted exercise that mainly involves stretching the hamstring and lower back to promote flexibility and mobility. It enhances relaxation and stress relief, improves blood circulation, aids digestion, develops mental awareness and increased focus, and improves balance and coordination.
How long should you do forward fold?
Beginner can hold the forward fold position for 15-30 seconds. If you have become comfortable with the pose and are at an intermediate level then you can try holding for one minute. If you are well-versed with the pose and are at an advanced level then you can hold on for 3 minutes.
What are the precautions of Paschimottanasana?
Here are a few precautions that one can take while performing Paschimottanasana:
- Avoid overstretching your hamstring and use props like a cushion or a yoga block to reduce stress on your hamstring.
- Do not round your back while reaching your feet rather keep it straight.
- If you feel uncomfortable keeping the knees straight, keep it slightly bent. You can also use props for support.
- Breathe mindfully; do not force breathing.
- Avoid this pose in case of any injuries or if you have undergone surgeries.
