Paschimottanasana (Seated Forward Bend Pose)

Paschimottanasana (Seated Forward bend Pose) is considered one of the best among all asanas in the Hatha Yoga. It helps in increasing digestive fire in the body and also helps in achieving a flat stomach.

The regular practice of this asana makes the practitioner disease free and helps him to maintain ‘Brahmacharya’ in his life, that’s why this asana is also known as ‘Brahmacharyasana’. 

‘Paschim’ in the Sanskrit language means ‘west’, it symbolizes the back of the entire body from the head to the heels. The front part of the body from the face to the toe symbolizes the east while the crown of the head is considered North and soles as south.

In this asana, the back of the entire body is stretched that’s why this asana is named Paschimottanasana.  

Paschimottanasana (Seated Forward bend Pose) falls under the category of seated Yoga poses. In this asana, the spine is stretched to the maximum levels that tone all muscles around it.

Paschimottanasana information:

Sanskrit Name	Paschimottanasana
Other Sanskrit Name	Brahmacharyasana
English Name	Seated forward bend pose
Difficulty Level	Beginner
Position	Sitting

Benefits of Paschimottanasana (Seated Forward bend Pose) to the following muscles:

• Upper Back
• Lower Back
• Hips
• Neck
• Hamstrings
• Abdomen

According to Hatha Yoga texts the human body comprises 72,000 nadis (channels through which prana flows) among these nadis the Ida, Pingala and Sushmna are the main nadis. Sushmna Nadi is the central channel through which the energy flows from the spine to the Sukshma Sharira (subtle body).

When this asana is performed it stretches the entire spine and stimulates the central nervous system, which helps in balancing the entire energy flow in the body.

 Paschimottanasana benefits

1. This asana improves appetite and helps in digestion as the body puts lots of pressure on the abdomen.
2. Helpful in reducing obesity.
3. It stimulates all organs of the stomach and gives them the strength that includes kidneys, liver, uterus, and ovaries.     
4. It improves blood circulation in the back region of the body and tones up the entire spinal cord.
5. This asana is helpful in the problems of the mind and relieves stress, depression, and anxiety.
6. Particularly helpful to women who suffer from menstrual cramps.
7. Helpful in diseases like high blood pressure and sinusitis.
8. It improves the alignment of the vertebral column.
9. This asana increases vitality and helps cure impotency.
10. Paschimottanasana also leads to better sex control, as this asana is also known as Bramacharyasana.’ Brahmacharya means ‘celibacy’ in the English language. The regular practitioners of this asana will experience better control over the sexual appetite.   

Paschimottanasana Steps:

1. Sit on the Yoga mat on the floor and stretch your legs in front of you. Keep your palms on the floor by the side of your hips and take a few breaths.
2. Now extent your hands and catch your toes. Hold the right big toe with the right thumb, index, and middle fingers and likewise hold the left big toe with the left thumb, index, and middle fingers.
3. Now extent the spine and try to keep the back curved in. When you start the back will be like a hump. Learn to bend your back from the pelvic region and also extend your arms from the shoulders. The hump will disappear then and the back will become flat. Take a few breaths in this position.
4. Now breathe out, bend and widen your elbows, pull your torso forward and try to touch your forehead onto your knees. Now little by little rest the elbows on the floor.
5. Breath in and raise your head from the knees and relax.

Paschimottanasana advance Steps:

As you become comfortable in the pose described above you can take some more steps to challenge yourself.

1. In the position described above you can grip your full sole and rest your chin on the knees.
2. When it also becomes easy then you can clasp your hands over your feet by interlocking your fingers and rest your chin beyond the knees.
3. When the above position also becomes easy then you can grip your left palm with your right hand or you can do it the other way around by gripping your right palm with your left hand. 
4. The advanced practitioners can even extend their hands on the floor and join the thumbs beyond the outstretched feet while keeping their chin resting beyond the knees. 

You can stay in whichever above positions you are comfortable to perform, for about 1 to 5 minutes.

 Paschimottanasana Precautions and Contraindications

1. In the beginning it is difficult to bend fully in this asana. You don’t have to force yourself into this asana. Do it as much as possible without the pain, with practice one day you will be able to perform even the advanced steps.
2. The asana should be performed empty stomach as in this asana stomach is compressed fully into the thighs.
3. Keep your knees aligned and don’t allow them to turn out. If knees are turned out it will lessen the stretch of your hamstrings and puts the stress closer to your joints.
4. Don’t bend your back at the beginning of the asana, keep your back straight as far as possible, then turn and see that your belly fully presses into your thighs. 
5. Pregnant women should avoid this asana.
6. Avoid doing this asana if you have any injury on the arms, shoulders, hips, or ankles.
7. If you have undergone any operation or surgery this asana should be avoided till you fully recover from it.
8. To realize the full benefits of the asana keep the back of the legs at the knees joint and thighs fully grounded to the floor because in the initial stages the legs are likely to be lifted off the floor.
9. People suffering from the slipped disk should avoid this asana because this asana puts a lot of pressure on the lower back which can further aggravate the situation.
10. People suffering from hernia should also avoid this asana because when internal organs are pressed when the body moves forward it puts lots of pressure on them and it may further cause injury to the abdominal wall or intestine.

Frequently asked questions:

Conclusion

Paschimottanasana tones the abdominal organs and gives them strength, it also keeps them free from lethargy. This asana also tones kidneys, liver, and other organs of the stomach and rejuvenates the whole spine.  

If You have any question or comments regarding Paschimottanasana , you can mention so in the comments section below.

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