Pose of Asana 2

Seated Pose – Paschimottanasana
Technique (getting into the pose)
1. Sit on the floor in Dandasana
2. Push heels away from you and point
    toes towards you
3. Sit on the sit bones
4. Inhale, extend the spine upwards and
    slightly arch back
5. Raise the back, hips, breast bone and
    head upwards together with arms
6. Lengthen the tailbone and exhale
    keeping the arms by the side of the
    ears, bend foward half way
7. Extend the sides of the trunk
8. Inhale, once more, and bend foward
    and hold on to the sides of the feet
    with your hands
9. Exhale again and extend the front
    torso foward, keeping the head raise
    and back concaved at all time
10. Once the lower belly touched the
       the thighs, follow up with the upper
       belly
11. Inhale and exhale, finally lower the
       head touching the shin bone
12. With each exhalation, the elbows
       can be opened out to the sides to
       let the chest expands
Technique (getting out of the pose)
1. Inhale, lift the head, keeping the arms
    by the side of the ears
2. Keep the spine neutral while bringing
    the body upwards
3. Contract the arms and back muscles
    and lift the torso away from the thighs
4. Exhale slowly lower the arms by the
    side of the body and come back
Tips:
1. Lift the sternum toward the celing
2. Hinge foward from the hip joints
3. Lengthen the tailbone away from
    the back of your pelvis
4. Roll the thighs towards each other by
    engaging the adductors, keeping both
    knees together
Physical Benifits:
1. Stretches the entire posterior part of
    the body: calves, hamstrings, gluteal
    muscles, back
2. Elongates the spine
3. Increase flexibility of the hip joints
4. Tones the abdominal and pelvic
     region including the liver, pancreas,
     spleen, kidneys and adrenal glands
5. Alleviates disorders of the
     reproductive (menstrual disorders )
     and urinary system
6. Stimulates blood circulation to the
    nerves and muscles of the spine
7. Enhances the swadhisthana chakra
Katrina Matis