Yoga for Beginners Intro – Part 18 of 20

Seated Forward Fold
Sanskrit Name: Paschimottanasana
Paschima = back
Uttana = extension

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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

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