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Forward Bend -
Paschimottanasana
A lot of people have bad posture or
wrong breathing pattern like breathing in chest only. This often
causes
the spine to become compressed. Regular practice of the Forward Bend
helps to keep the spine elastic, the
joints mobile, the internal organs toned and the nervous system
invigorated.
Basic Instructions
1. Sit up, keeping the legs together and
stretched out, with the heels pushing away.
Inhale and reach with both arms towards the
ceiling, arms parallel to the ears. Stretch the
spine upwards as much as possible.
2. Keep on reaching, exhale and bend
forward and reach for the toes.
3. Keep the back and legs as straight as
possible. If you are unable to reach the toes,
hold the ankles, the shins or even the knees.
4. Bring the chest as close to the knees as
possible. Keep the knees straight with the
feet together. Do not let the feet and legs to
rotate outward. Relax your shoulders and
upper back. Breathe deeply.
5. Beginners may hold the position for 10-30 seconds, breathing
deeply. With each exhalation, try to come
forward a little more. Repeat 2-3 times.
6. Advanced students may stay in the position for longer periods
rather than coming up and down. Gradually
increase the time the position is held, the optimum being
approximately 5 minutes. Breathe deeply while
the position is being held. Try to keep the thigh and calf muscles
relaxed. Do not bounce the upper body and
do not force the body downwards as it can lead to injury in back.
7. Inhale and stretch the body forward and upwards until the arms
and fingers are pointing towards the
ceiling. Relax the arms.
Benefits
• Paschimothanasana gives a powerful massage and stimulates all of
the abdominal viscera, especially the
liver and spleen. It tones all the digestive organs and improves
digestion. Intestines are regulated, peristalsis
increased and constipation combated.
• It helps to regulate pancreatic functions, which control
carbohydrate metabolism and blood sugar levels,
making it a valuable asana for diabetes patients and people with
hypoglycemia.
• The entire nervous system is invigorated.
• Joints are mobilized, the spine becomes elastic and a youthful
body is maintained.
• Regular practice helps to relieve compression of the spine and
sciatica.
• It strengthens and stretches the hamstrings, lumbar and sacral
regions.
• The mind is calmed.
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