Learn the Seated Forward Bend - Paschimottanasana

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Take a lesson in the Seated Forward Bend, Paschimottanasana.

The material presented here may be used to learn or teach Yoga to beginners.
In the next video, you will learn the Downward Facing Dog.

Paschimottanasana helps cure constipation and other digestive problems.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen

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In this video, you will learn the Seated Forward Bend, also known as Paschimottanasana.

Sit erect on the ground and stretch your legs in front.

Bring your feet together. Now, inhale as you stretch your hands up towards the sky.

Pick your spine up and exhale as you bring your upper body down, pivoting at the hip joint.

Grab your big toes toes with the first two fingers and thumbs of your hands.

If you can stretch further, try to lower your elbows on the ground beside your knees and rest your chin on top of your knees.

Breathe naturally, staying in the final position for 20-30 seconds or as long as you can without straining yourself.

Slowly release your feet and inhale as you raise your upper body and stretch you arms skyward, stetching your spine.

If your find the bend difficult, try to reach further along your legs till you are able to grab hold of your shin or ankles.

Make sure your don't bend your knees trying to reach your toes.

For support, strap a belt or rope around your feet to pull yourself closer to your knees.

Paschimottanasana helps cure constipation and other digestive problems.

It also stretches the legs and spine.

You have now learnt Pachimottanasana, the Seated Forward Bend.

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