Paschimottanasana A, B, and C are variations of the Seated Forward Bend Pose that build upon the basic posture with added elements of stretching and engagement. Here are the steps to perform each variation:
Paschimottanasana A (grab your big toes)
How to Perform Paschimottanasana A
Sit with your legs extended in front of you and your spine straight.
Inhale and raise your arms above your head.
Exhale and fold forward, reaching for your toes or ankles.
Hold the pose for several breaths, then release.
Modifications
Use a strap around the feet to help reach forward.
Use a bolster or folded blanket under the knees for support.
Benefits
Stretches the hamstrings, spine, and shoulders.
Calms the mind and reduces stress.
Stimulates the digestive organs.
Contraindications
Avoid if you have a back injury or herniated disk.
Avoid if you are pregnant.
Chakras
Activates the Manipura (solar plexus) and Swadhisthana (sacral) chakras.
Doshas
Balances the Pitta and Kapha doshas.
Drishti
Gaze towards the toes or the third eye (Ajna chakra) during the pose.
Paschimottanasana B (Grab sides of your feet)
How to Perform Paschimottanasana B
Sit with your legs extended in front of you and your spine straight.
Inhale and raise your arms above your head.
Exhale and fold forward, reaching for your feet.
Hold the pose for several breaths, then release.
Modifications
Use a strap around the feet to help reach forward.
Use a bolster or folded blanket under the knees for support.
Benefits
Stretches the hamstrings, spine, and shoulders.
Calms the mind and reduces stress.
Stimulates the digestive organs.
Contraindications
Avoid if you have a back injury or herniated disk.
Avoid if you are pregnant.
Chakras
Activates the Manipura (solar plexus) and Swadhisthana (sacral) chakras.
Doshas
Balances the Pitta and Kapha doshas.
Drishti
Gaze towards the toes or the third eye (Ajna chakra) during the pose.
Paschimottanasana C (Grasp hands behind your feet)
How to Perform Paschimottanasana C
Sit with your legs extended in front of you and your spine straight.
Inhale and raise your arms above your head.
Exhale and fold forward, reaching for your toes with your index and middle fingers.
Hold the pose for several breaths, then release.
Modifications
Use a strap around the feet to help reach forward.
Use a bolster or folded blanket under the knees for support.
Benefits
Stretches the hamstrings, spine, and shoulders.
Calms the mind and reduces stress.
Stimulates the digestive organs.
Contraindications
Avoid if you have a back injury or herniated disk.
Avoid if you are pregnant.
Chakras
Activates the Manipura (solar plexus) and Swadhisthana (sacral) chakras.
Doshas
Balances the Pitta and Kapha doshas.
Drishti
Gaze towards the toes or the third eye (Ajna chakra) during the pose.
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