Grasp Paschimottanasana in 6 Steps

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NEXT STEP IN YOGAPEDIA 3 Methods to Modify Paschimottanasana
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Paschimottanasana
Paschima = Western · Uttana = Intense stretch · Asana = Pose

BENEFITS

Stretches the as soon as extra of your full physique, out of your heels to your head; helps to open your hips; strengthens your agni (digestive fireplace); creates a state of interior calm

INSTRUCTION

Prior to exploring any categorical asana, first full a minimal of three rounds of Surya Namaskar A (Photograph voltaic Salutation A).

1. For Paschimottanasana, start in Adho Mukha Svanasana (Downward-Going by the use of Canine Pose). On the top of an exhalation, step (or soar) to a seated place.

2. Straighten your legs and place your palms subsequent to the flesh of your outer hips. Carry your legs along with the insides of your toes touching. Flex your toes by drawing your toes in path of you, and concurrently press out by the use of the balls of your toes. Activate your thigh muscle mass by drawing them up, away out of your kneecaps. Draw your low stomach softly in path of your backbone. Let your shoulders swap as soon as extra, and start to breathe into your chest and your full rib cage.

3. Conserving the activation of your legs and low stomach, attain ahead to carry your big toes, the perimeters of your toes, or a wrist earlier your flexed toes.

4. Sustaining the preserve, inhale and carry your chest, lengthening your stomach and sides. Gently loosen up your shoulders away out of your ears.

5. As you exhale, start to maneuver deeper correct proper right into a ahead fold. Attempt to not pull alongside alongside together with your arms. As a replacement, defend your shoulders relaxed. Bend your elbows and bow your head, gazing in path of your legs. Sit again your neck and let your breath swap freely.

6. Preserve gently drawing your low stomach in path of your backbone, lifting your waist off your thighs. On inhalations, truly actually really feel a broadening of your chest and a lengthening all through the doorway of your torso. On exhalations, truly actually really feel a widening
in your bigger as soon as extra as you proceed to loosen up your shoulders. Preserve for at least 5 breaths. To exit the posture, inhale and lengthen your torso upward whereas straightening your arms. Full a full exhalation earlier than releasing your toes.

Keep away from These Widespread Errors

Don’t let your toes or knees present. This overstretches your interior knees and brings the stretch out of the stomach of your hamstrings, nearer to your joints.

Don’t spherical and harden your as soon as extra, pushing your torso away out of your legs. It’ll create pressure and inhibit your breath, which might pressure your as soon as extra.

See furthermore Grasp Hero Pose (Virasana) in 5 Steps

About Our Expert
Coach and mannequin Erika Halweil started instructing yoga in 1998 and has since devoted herself to the custom-made of Ashtanga Yoga. Her lecturers embody Okay. Pattabhi Jois, Tim Miller, and Eddie Stern. She lives in Sag Harbor, New York, collectively alongside together with her husband, Corey De Rosa (proprietor of Tapovana Ashtanga Therapeutic Middle), and their daughters, Milla and Neelu. She teaches at Tapovana and Yoga Shanti and gives personal classes (erikahalweilyoga.com).