[[File:Paschimottanasana.png|thumb|right|''Paschimottanasana'']]
Pashimottanasana <ref name="Pashimottanasana"/> or Intense Dorsal Stretch is an asana. Together with Padmasana (PASHlotus), Siddhasana (half-eelotus) and Vajrasana (lightning-moh-tan-AHS-anna[needs IPA]; Sanskrit: पश्चिमोत्तानासन; IAST: paścimottānāsanabolt pose), Seated Forward Bend, or Intense Dorsal Stretch this asana is an accomplished asanaaccording to the Shiva Samhita. It was advocated by 11th century yogi Gorakshanath .
Together ==Technique==# Sit in an upright position with your legs stretched out straight in front of you. Keep the soles of your feet straight with your toes pointed towards the ceiling.# Inhale and slowly raise your arms over your head with Padmasana (lotus)your palms facing forward. Keep your back straight as you stretch and take a deep breath.# Exhale and slowly bend forward keeping your spine straight. Your spine, Siddhasana (half-lotus) neck, and your arms should be aligned.# Stretch out your arms and Vajrasana (lightning-bolt pose)let them reach the furthest they can along your legs. Depending on how flexible you are, this asana you can either wrap your palms around the soles of your feet or hold your big toes gently. Your elbows should touch the floor.# Complete your forward fold until your forehead is an accomplished asana according to the Shiva Samhitanestled against your shins. It was advocated by 11th century yogi Gorakshanath # Stay in this position for 5-10 seconds or longer if possible.<ref name="Technique"/>
It is also practiced ==Technique in Acroyoga with Floating Paschimottanasana.pictures/animation==
== Etymology ==
The name comes from ==Effects==* Calms the brain and helps relieve stress and mild depression* Stretches the spine, shoulders, hamstrings* Stimulates the Sanskrit words paschima (पश्चिमliver, kidneys, paścima) meaning "west" or "back" or "back ovaries, and uterus* Improves digestion* Helps relieve the symptoms of body"menopause and menstrual discomfort* Soothes headache and anxiety and reduces fatigue* Therapeutic for high blood pressure, infertility, insomnia, and uttana (उत्तानsinusitis* Traditional texts say that Paschimottanasana increases appetite, uttāna) meaning "intense stretch" or "straight" or "extended"reduces obesity, and asana (आसन) meaning "posture" or cures diseases.<ref name="seatEffects"./>
== Description Related Asanas==* [[Uttanasana]]* [[Janu Sirsasana]]* [[Bālāsana]]
This asana ==Special requisites==It is practiced in four stages:essential to practice this pose correctly to avoid injury.
#In the first stage, the yogi stretches their legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with their hands, touching their knees, calves, ankles, and finally their toes* Avoid this asana if you have asthma or diarrhea.#* In the second stagecase you have a back injury, the yogi bends forward you must make sure to touch their knees with their hands.#From practice this asana only under the second stage above, the yogi reaches further to touch their toes with their handsguidance of a certified yoga instructor.#From the third stage, the yogi tries to place their elbows at the side of their knees, and touch their knees with either their nose or their forehead* Pregnant women must avoid practicing this asana.
People who have difficulty bending their backs should exercise caution when performing this ==Initial practice notes==As a beginner, you must remember never to push yourself if you are not comfortable in a forward bend. This is more important if the asana.entails sitting on the floor<ref name="Initial practice notes"/>
== References ==
<references>
<ref name="PashimottanasanaTechnique">[https://enthehealthorange.wikipediacom/stay-fit/yoga/paschimottanasanaseated-forward-bend-pose-6-steps-benefits/ "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/paschimotthanasana-seated-forward-bend-pose/#Beginner’sTip "Beginers tips"]</ref> <ref name="Effects">[https://www.yogajournal.orgcom/wikiposes/Paschimottanasana seated-forward-bend "wikipediaHealth benefits"]</ref>
</references>
==External Links==
* [https://arogyayogaschool.com/blog/health-benefits-of-seated-forward-bend-yoga-pose/ Paschimottanasana on arogyayogaschool.com]
* [https://eyogaguru.com/paschimottanasana-seated-forward-bend-pose/ Paschimottanasana on eyogaguru.com]
* [https://www.naturehomeopathy.com/steps-to-perform-paschimottanasana-and-its-benefits.html Paschimottanasana on naturehomeopathy.com]
[[Category:Yoga]]
