Asana Technique

Paschimottanasana A – West posterior stretch A

  1. Starting position: Sit on the floor with the legs straighten out, feet together and hands on the knees. Press actively through your heels. Pull your gluts away and sit on your sit bones. (Staff pose, aka Dandasana)
  2. Inhale, raise your arm ups.
  3. Exhale, slowly bend forward/ fold from hips, sliding the hands down the legs and hold the big toes without forcing. Ideally, keeping the spine and legs straight, gently bring abdomen to touch the thighs and the chest is to touch the knees. Relax the back and avoid rounding it.

*If this is impossible to touch the big toes, hold the heels, ankles or any part of the legs that can be reached comfortably.

  1. Stay for 5 breaths. For every exhale, try to lengthen the spine and allow the leg muscles to gently stretch more.
  2. Inhale and return to starting position.


  • For those who have difficulty perfecting this pose (same as me! >.<”), start in a sitting position and bring your knees close to your chest (this will help you to rotate your hips forward!! Amazing isn’t it?!).
  • Inhale, gently straighten out your legs, feet together while holding onto the big toes with hands. Try to bring the abdomen to touch the thighs and the chest is to touch the knees.

Counter-pose: Back-bends asanas such as Purvottanasana (East anterior stretch pose), Urdhva Danurasana (Upward bow), Chakrasana (Wheel pose)

  • Tones abdominal organs and pelvic region including the liver, kidney, ovaries and uterus
  • Massages the heart, spinal column and abdominal organs
  • Helps to alleviate disorders of uro-genital organs
  • Helps relieve symptoms of menopause and menstrual discomfort
  • Stimulates circulation of the nerves and muscles of spine
  • Calms the brain and helps relieve stress and mild depression
  • Improves digestion
  • Soothes headaches and anxiety, and reduces fatigue
  • Therapeutic for high blood pressure, infertility, insomnia, prolapse, colitis, diabetes, bronchitis, eosinophilia and sinusitis
  • Increases appetite, reduce obesity, and cures diseases

Note: Spine is to be kept straight, heart is at lower level than the spine.
: Avoid rounding the back and using of back muscles.
Caution: Not recommended for people who suffer from asthma, slipped disc, sciatica or have back injury
Suanern || Mar Weekday 200 hrs TTC

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