Seated Forward Bend - Paschimottanasana
This pose can help in the following ways:
Help a distracted mind unwind
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Stimulates the liver, kidneys, ovaries, and uterus
Improves digestion
Helps relieve the symptoms of menopause and menstrual discomfort
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Stimulates the liver, kidneys, ovaries, and uterus
Improves digestion
Helps relieve the symptoms of menopause and menstrual discomfort
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
Instructions:
1. From seated position bring the arms straight out to the sides and up over your head.
2. Inhale and draw the spine up long.
3. As you exhale, begin to come forward, hinging at the hips.
4. On each inhale, extend the spine and on each exhale come a bit further into the forward bend. 5. Keep the neck the natural extension of the spine.
6. Do not round the back.
7. Take hold of the ankles or shins, whichever you can reach.
Beginners: Take padding under the sit bones if necessary. Imagine the belly coming to rest on your thighs, rather than the nose coming to the knees. This will help you keep the spine long instead of curving over.
Advanced: If you can easily grab the soles of your feet, try taking a block in front of the feet and holding that instead.
1. From seated position bring the arms straight out to the sides and up over your head.
2. Inhale and draw the spine up long.
3. As you exhale, begin to come forward, hinging at the hips.
4. On each inhale, extend the spine and on each exhale come a bit further into the forward bend. 5. Keep the neck the natural extension of the spine.
6. Do not round the back.
7. Take hold of the ankles or shins, whichever you can reach.
Beginners: Take padding under the sit bones if necessary. Imagine the belly coming to rest on your thighs, rather than the nose coming to the knees. This will help you keep the spine long instead of curving over.
Advanced: If you can easily grab the soles of your feet, try taking a block in front of the feet and holding that instead.
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