Yoga for Beginners Intro – Part 18: Seated Forward Fold
Sanskrit Name: Paschimottanasana
Paschima = back
Uttana = extension
Benefits:
- Stretches the whole back side of the body: legs (hamstrings), back and neck
- Lengthens and strengthens the spine
- Improves the movement of Life Force (Chi or Prana) throughout the body thereby increasing vitality
- Massages, stimulates and tones the abdominal organs
- Tones the heart and kidneys
- Improves digestion and circulation
- Restorative: refreshes the mind, calms the emotions; brings a sense of peace
- Balancing, soothing, rejuvenating
Points:
- Focus on hinging from your hips and extending through the spine
- If the legs are straight, firm up the legs and flex the feet, toes point straight up toward the ceiling
- Keep the neck in a neutral position
- Start easy, go slowly
- Only go deeper when your body feels ready. As the sensation of stretching starts to ease up that is your bodies’ invitation to move deeper… if you want to.
Modification:
- In the beginning the legs can be bent and/or you can place a strap around the feet and hold onto the straps
- If the lower back is rounded as you sit with the legs extended you can also sit on the edge of a folded blanket