PASCHIMOTTANASA (SEATED FORWARD BEND)
Paschim (West) + Uttana (Intense Stretch) + Asana (Pose)
Muscles Involved
- Erector Spinae
- Iliacus
- Tensor Fasciae Latae
- Rectus Femoris
- Sartorius
- Hamstrings
- Gluteus Maximus
- Gastreocnemius
Benefits
To motivate students to fold deeper/ hold longer when they are in the pose
- Stretches/ tones the spine, shoulders, hamstrings, calves and opens up the hips
- Stimulates the liver, kidneys, ovaries, and uterus
- Improves digestion and releases blocked gas
- Relieves the symptoms of menopause and menstrual discomfort
- Soothes headache/anxiety and reduces fatigue
- Calms the brain and helps relieve stress
- Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Contraindications and Cautions
Take note of students practising this pose if they have the below conditions
- Asthma
- Diarrhoea
- Pregnant
- Arms, shoulders, back, hips or ankle injuries
Fun Tips!
Get a buddy to help you fold deeper! Go into the pose and then have the buddy gently press his/ her hands against your lower back and pelvis as you exhale. Ask the buddy to check that your spine is straight as you fold forward – try to bring belly to thighs, microbend your knees if you need to!
If your hands are at your shin, reach for your toes. If you are holding your toes, aim to wrap your hands around the feet. If you are holding the feet, put a block against the soles of the feet and hold the block!
