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[[File:Paschimottanasana.png|thumb|right|''Paschimottanasana'']]
 
[[File:Paschimottanasana.png|thumb|right|''Paschimottanasana'']]
  
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Pashimottanasana (PASH-ee-moh-tan-AHS-anna[needs IPA]; Sanskrit: पश्चिमोत्तानासन; IAST: paścimottānāsana), Seated Forward Bend, or Intense Dorsal Stretch is an asana.
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Pashimottanasana or Intense Dorsal Stretch is an asana. Together with Padmasana (lotus), Siddhasana (half-lotus) and Vajrasana (lightning-bolt pose), this asana is an accomplished asana according to the Shiva Samhita. It was advocated by 11th century yogi Gorakshanath .
  
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Together with Padmasana (lotus), Siddhasana (half-lotus) and Vajrasana (lightning-bolt pose), this asana is an accomplished asana according to the Shiva Samhita. It was advocated by 11th century yogi Gorakshanath .
+
==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 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, neck, and your arms should be aligned.
 +
# Stretch out your arms and let them reach the furthest they can along your legs. Depending on how flexible you are, 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 nestled against your shins.
 +
# Stay in this position for 5-10 seconds or longer if possible.<ref name="Technique"/>
  
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It is also practiced in Acroyoga with Floating Paschimottanasana.
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==Technique in pictures/animation==
  
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== Etymology ==
 
  
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The name comes from the Sanskrit words paschima (पश्चिम, paścima) meaning "west" or "back" or "back of body", and uttana (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended", and asana (आसन) meaning "posture" or "seat".
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==Effects==
 +
* Calms the brain and helps relieve stress and mild depression
 +
* Stretches the spine, shoulders, hamstrings
 +
* Stimulates the liver, kidneys, ovaries, and uterus
 +
* Improves digestion
 +
* Helps relieve the symptoms of menopause and menstrual discomfort
 +
* Soothes headache and anxiety and reduces fatigue
 +
* Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
 +
* Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.<ref name="Effects"/>
  
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== Description ==
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==Related Asanas==
 +
* [[Uttanasana]]
 +
* [[Janu Sirsasana]]
 +
* [[Bālāsana]]
  
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This asana is practiced in four stages:
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==Special requisites==
 +
It is essential to practice this pose correctly to avoid injury.
  
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#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.
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* Avoid this asana if you have asthma or diarrhea.
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#In the second stage, the yogi bends forward to touch their knees with their hands.
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* In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.
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#From the second stage above, the yogi reaches further to touch their toes with their hands.
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* Pregnant women must avoid practicing this asana.
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#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.
 
  
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People who have difficulty bending their backs should exercise caution when performing this asana.
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==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"/>
 +
 
 +
This is one of the Asanas prescribed in [[Hatha Yoga Pradipika (book)|Hatha Yoga Pradipika]].
 +
 
 +
==References==
 +
 
 +
<references>
 +
<ref name="Technique">[https://thehealthorange.com/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.com/poses/seated-forward-bend "Health 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]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Acidity]]
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[[category:Curative Asanas for - Anaemia]]
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[[Category:Curative Asanas for - Appendicitis]]
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[[Category:Curative Asanas for - Arthritis of the dorsal region]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Asthma]]
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[[Category:Curative Asanas for - Backache]]
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[[Category:Curative Asanas for - Low blood pressure]]
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[[Category:Curative Asanas for - Brain]]
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[[Category:Curative Asanas for - Loss of memory]]
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[[Category:Curative Asanas for - Breathlessness]]
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[[Category:Curative Asanas for - Bronchitis]]
 +
[[Category:Curative Asanas for - Broncho-pneumonia]]
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[[Category:Curative Asanas for - Chest]]
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[[Category:Curative Asanas for - Chill]]
 +
[[Category:Curative Asanas for - Cold]]
 +
[[Category:Curative Asanas for - Colitis]]
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[[Category:Curative Asanas for - Constipation]]
 +
[[Category:Curative Asanas for - Diabetes]]
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[[Category:Curative Asanas for - Displacement of the spinal discs]]
 +
[[Category:Curative Asanas for - Epilepsy]]
 +
[[Category:Curative Asanas for - Eyes]]
 +
[[Category:Curative Asanas for - Fatigue]]
 +
[[Category:Curative Asanas for - Giddiness]]
 +
[[Category:Curative Asanas for - Gout]]
 +
[[Category:Curative Asanas for - Halitotis]]
 +
[[Category:Curative Asanas for - Hamstring muscles]]
 +
[[Category:Curative Asanas for - Headache]]
 +
[[Category:Curative Asanas for - Hernia]]
 +
[[Category:Curative Asanas for - Hydrocele]]
 +
[[Category:Curative Asanas for - Impotency]]
 +
[[Category:Curative Asanas for - Indigetion]]
 +
[[Category:Curative Asanas for - Insomnia]]
 +
[[Category:Curative Asanas for - Legs]]
 +
[[Category:Curative Asanas for - Menstrual disorders]]
 +
[[Category:Curative Asanas for - Migraine]]
 +
[[Category:Curative Asanas for - Nasal catarrh]]
 +
[[Category:Curative Asanas for - Nervous debility]]
 +
[[Category:Curative Asanas for - Palpitation]]
 +
[[Category:Curative Asanas for - Pleurisy]]
 +
[[Category:Curative Asanas for - Pnemonia]]
 +
[[Category:Curative Asanas for - Sciatica]]
 +
[[Category:Curative Asanas for - Spermatorrhoea]]
 +
[[Category:Curative Asanas for - Tonsillitis]]
 +
[[Category:Curative Asanas for - Tumour of the stomach]]
 +
[[Category:Curative Asanas for - Ulcer]]
 +
[[Category:Curative Asanas for - Dyspepsia]]
 +
[[Category:Curative Asanas for - Gall bladder and liver exercises]]
 +
[[Category:Curative Asanas for - Gastritis]]
 +
[[Category:Curative Asanas for - Heartburn]]
 +
[[Category:Curative Asanas for - Liver]]
 +
[[Category:Curative Asanas for - Spleen]]
 +
[[Category:Curative Asanas for - Pancreas]]
 +
[[Category:Curative Asanas for - Intestines]]
 +
[[Category:Curative Asanas for - Ovaries]]
 +
[[Category:Curative Asanas for - Obesity]]
 +
[[Category:Curative Asanas for - Sterility]]
 +
[[Category:Curative Asanas for - Gastric]]

Latest revision as of 16:14, 13 September 2018

Paschimottanasana

Pashimottanasana or Intense Dorsal Stretch is an asana. Together with Padmasana (lotus), Siddhasana (half-lotus) and Vajrasana (lightning-bolt pose), this asana is an accomplished asana according to the Shiva Samhita. It was advocated by 11th century yogi Gorakshanath .

Technique

  1. 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.
  2. Inhale and slowly raise your arms over your head with your palms facing forward. Keep your back straight as you stretch and take a deep breath.
  3. Exhale and slowly bend forward keeping your spine straight. Your spine, neck, and your arms should be aligned.
  4. Stretch out your arms and let them reach the furthest they can along your legs. Depending on how flexible you are, you can either wrap your palms around the soles of your feet or hold your big toes gently. Your elbows should touch the floor.
  5. Complete your forward fold until your forehead is nestled against your shins.
  6. Stay in this position for 5-10 seconds or longer if possible.[1]

Technique in pictures/animation

Effects

  • Calms the brain and helps relieve stress and mild depression
  • Stretches the spine, shoulders, hamstrings
  • Stimulates the liver, kidneys, ovaries, and uterus
  • Improves digestion
  • Helps relieve the symptoms of menopause and menstrual discomfort
  • Soothes headache and anxiety and reduces fatigue
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.[2]

Related Asanas

Special requisites

It is essential to practice this pose correctly to avoid injury.

  • Avoid this asana if you have asthma or diarrhea.
  • In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.
  • Pregnant women must avoid practicing this asana.

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[3]

This is one of the Asanas prescribed in Hatha Yoga Pradipika.

References

  1. ↑ "Methodology"
  2. ↑ "Health benefits"
  3. ↑ "Beginers tips"

External Links

Retrieved from "https://ayurwiki.org/index.php?title=Paschimottanasana&oldid=26252"