The Asanas – Paschimottanasana (Seated Forward Bend)

Dear friends

Most of us are here for the third limb of yoga. The asanas – the poses,

and so I thought it would be valuable to go though some of the asanas and

break them down. Their benefits for body and mind and some modifications we can take. I will examine these postures through traditional books like Hatha Yoga Pradipika by Svatmarama, Light on Yoga by B.K.S. Iyengar and some modern anatomy teachers as well.

Let me know if there is an Asana you would like to understand better.

Yogcharya S. Janakiraman writes: “…There are some asanas which are used as meditation postures. The majority of them however, are directed towards producing psychophysiological balance within the system. Different glands, muscles, nerves and internal organs are stretched and massaged. Blood circulation is improved thereby ensuring a greater supply of oxygen to the various parts of the body. The internal organs of digestion, excretion, reproduction and circulation are aided in their functioning by the practice of asanas The nervous system is toned by the pressure on and stimulation of nerves. The glandular system will function efficiently by the regular practice of asanas. Our systems do not function at their peak because we do not feed, exercise or relax them sufficiently. The practice of asanas will help to overcome this abuse. 

Stretch both legs on the ground like sticks. Grasp the toes with both hands. rest the forehead on the knees.

This is Paschimottanasana. Paschimottanasana is the foremost among asanas. It reverses the breath’s flow, kindles the fire of the stomach, flattens the belly, and brings good health to men. (Hatha Yoga Pradipika)

This pose stretches the spine, shoulders and hamstrings. It stimulates the liver, kidneys, ovaries and uterus and can improve digestion. This posture also has a calming effect on the nervous system.

Now, this may seem easy but for those with tight hamstrings it can be intense.

An option is to sit on a folded blanket, with an extra blanket folded under the knees. It is ideal to keep as much extension as possible in the spine. This will create a more effective stretch on the hamstrings.  If you are unable to reach your feet, use a strap around the balls of your feet instead.

This asana can be more restorative by placing a bolster and blocks on legs to support the head.