Paschimottanasan(Forward Bend Yoga Pose) : Benefits, Method, Precautions, M

Pashchimottanasan Paschimottanasan(Forward Bend Yoga Pose) : Benefits, Method, Precautions, Modifications

30 Min activity


(Forward bend yoga pose)
The word Paschimottanasna is derived from Sanskrit.Paschim means western,Ottan or uttan means intense stretch,Asana means pose.
Hence, the pose means a western intense stretch pose. The pose isn’t a western stretch. The term western here means the back. This pose gives an intense stretch to your back or spine. Paschimottanasna was first recorded in the second chapter of the Gheranda Samhita, one of the three classic texts of Hatha yoga. This pose is commonly used in Hatha and vinyasa yoga.
The increasing technology causes various health problems. One of the most common problems that everyone faces is body posture. Long hours of sitting and focusing in front of your laptops or computer system cause stiffness in your back, neck, and spine.
This pose could be beneficial in reducing stiffness and tension from your back, spine, neck, and shoulder. Paschimottanasna should be practiced for at least 2 minutes to 5 minutes. This pose has tremendous health benefits. It helps strengthen and lengthen your spine thus helping in increasing height in children. This pose is great for those who are suffering from high or low blood pressure. This pose not only stretches your spine but gives a good stretch to your whole body. It stretches your thighs, hips, spine, calves, shoulder, arms, and hamstrings. This poses massage your abdomen and strengthens it. This pose strengthens your Agni i.e. digestive fire and creates a state of inner calm. It will rejuvenate your skin and makes you look younger.
 Forward Bend provides a good stretch to your groin and inner thighs while strengthening your back. This pose also develops flexibility in your hips and knees, as well as stimulates your abdominal organs, which can help aid digestion. Performing this pose can also soothe your nervous system, which helps clear and calm your mind.
As you bend forward in this pose, you should focus on lowering your abdomen and chest, rather than your forehead. Keep in mind that lengthening your spine is more important than trying to bend forward as far as possible. After performing easy Pose Forward Bend, you should shake out your legs to help relieve your knees and ankles.
If your hips are stiff or your knees feel strained in this pose, sitting on thickly folded blankets may make the pose more comfortable. Sitting on blankets can also help prevent your lower back from rounding.

Step 1: Sit on the floor with your legs spread outside.
Step 2: Keep your spine straight and your toes flexed towards you.
Step 3: Breath in and stretch your both arms toward your toes and exhale.
Step 4: Hold your toes with your palms and bend your head closest to the knee. Do not force touch the knee. Bend as much as possible.
Step 5: Hold to this pose for at least 30 seconds to 1 minute. Do not force your breathing pattern, this may cause severe injury.
Step 6: Relax and get back to the initial position.
Step 7: practice this pose at least 5 to 10 times.
Precautions:  Props: Modification:
f you find this pose difficult you can practice the easy forward bend pose as a modified version of Paschimottanasna. Technique for practicing the Easy forward bend pose: