Pashchimottanasana or seated forward bend

Pashchimottanasana or seated forward bend
Pashchimottanasana, also known as the seated forward bend, is considered a fountain of youth. The asana can also strengthen the immune system. You can therefore use the exercise to boost your defenses when a cold is looming. The back of the body is stretched upward. Learn more about the exercise's other benefits, what to keep in mind when performing it, and much more below.

How is Pashchimottanasana performed?

• To prepare for Pashchimottanasana, stretch the backs of your thighs. To lengthen your arms, you can also use a 1.5-meter-long cotton strap placed across the balls of your feet.
• Then, sit on the floor in a long seat. Your legs are together and extended. Your toes are pointing toward your body or upwards. Beginners can sit on a raised surface, such as a cushion or a rolled-up yoga mat.
• Pull your gluteal muscles outwards on the left and right so that the bones of your pelvis are in contact with the floor.
• Place your hands next to your hips and then bring yourself into an upright position.
• Now inhale, stretch your arms and spine towards the ceiling and exhale.
• Then, keeping your back straight, bend forward. Your stomach should rest on your thighs to avoid straining your back and allow for deeper breathing. Your head remains in line with your spine.
• Place your arms next to your feet. Make sure your knees aren't bent and your soles aren't turned toward each other, as this will reduce the effect of the exercise.
• Relax your shoulders and hold this position for one to five minutes.
• To return from Pashchimottanasana, stretch your arms forward and, as you inhale, raise your upper body and arms into an upright position. Keep your spine straight. As you exhale, place your arms behind your back.

What positive effects can Pashchimottanasana have?

Pashchimottanasana, the seated forward bend, is a Hatha Yoga pose. It develops dedication and patience and, in addition to strengthening the immune system, can have many positive effects on the body: The leg muscles and back extensors are stretched, and the hip joints are activated. The spine is strengthened and mobilized, and blood flow to the pelvis improves. This has a positive effect on the sexual organs such as the ovaries and can prevent impotence. The abdominal organs can be stimulated, simultaneously harmonizing digestion. You can get rid of fat on the stomach and hips with this yoga pose. It can also strengthen the kidneys, which promotes the elimination of toxins. The Paschimottanasana forward bend can also have energetic and mental benefits: Thanks to deep breathing, the energy is directed upwards, and all the chakras located along the spine are activated. Pashchimottanasana is one of the most energetically powerful poses, especially when held for a long time. It calms the mind, and promotes patience, endurance, balance, and serenity.

Conclusion

The forward bend pose, Pashimottanasana, can have many positive effects on the body and mind. However, be sure to perform the exercise correctly. Don't bend your back or knees, and don't pull your shoulders toward your ears. Practice conscious, deep abdominal breathing. As you inhale, stretch your spine and direct your breath into your chest. As you exhale, activate your abdominal muscles and deepen the bend in your hips. Pashchimottanasana should not be performed if you have back injuries or problems such as a herniated disc, abdominal inflammation, or diarrhea. Caution is also advised during pregnancy .
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