In the previous post, we learned about one of the seated forward bending poses, Head-to-Knee pose. In today’s post, we will talk about another seated pose – The Seated Forward Bend. Pashchimottanasana -???????????????- is a compound word in Sanskrit consisting of pashchim + uttaana + asana. “Pashchim” means the direction “West” as well as the back [...] No related posts. Related posts brought to you by Yet Another Related Posts Plugin.]]>

In the previous post, we learned about one of the seated forward bending poses, Head-to-Knee pose. In today’s post, we will talk about another seated pose – The Seated Forward Bend. Pashchimottanasana -???????????????- is a compound word in Sanskrit consisting of pashchim + uttaana + asana. “Pashchim” means the direction “West” as well as the back or the posterior. “uttaana” means to stretch or expand. So, literally the word implies that by practicing this asana, one can stretch and strengthen the spine.

Step-by-step

1. Sit on the floor on your mat or a blanket and stretch the legs out in front. Try to maintain the spine upright. The feet should be together and the knees straight but not hyper-extended.
2. Stretch both the arms out in front and while inhaling raise the arms up all the way above the shoulders. Keeping the spine elongated, while exhaling begin to bend forward, bending from the hips. Finally, hold on to the toes, the ankles, calves or wherever your hands will reach. The effort in this pose is to keep the spine unrounded.




3. If your hands do not reach the toes, you may use a strap looped around the soles of the feet to keep the awareness on the spine. While using a strap, keep the elbows straight. Try to keep the knees straight. If it becomes uncomfortable to keep the knees straight, bend them slightly. With practice, you will be able to straighten the knees.
4. To enhance the experience of the stretch, use the breath as a guide – while inhaling, lengthen the spine and while exhaling try to drop the chest down. At no time you should feel any strain or pain. Hold the position for about 6 to 8 breaths.
5. While you are holding the pose, maintain total awareness on the stretch and the breath. By becoming aware of the part(s) of the body where the stretch is felt most, you will avoid any injury.
6. To come out of the pose, stretch the arms out and with an inhalation, begin to straighten the spine up, raising the arms overhead. Finally, release the arms while exhaling and rest for a couple of breaths.
7. Repeat the above steps one more time.

Contraindications

This pose stretches the spine from the top to its base. Use caution if you have an existing spinal injury and avoid attempting a deeper forward stretch. Pregnant women should spread their feet apart while practicing the forward bend. Avoid the pose in case of slipped disc, sciatica, diarrhea and asthma.

Benefits

Pashchimottanasana helps open the hips and groins while deeply stretching the legs and back. Because this pose requires the pelvis to turn into the extended legs while tipping forward, it stretches the hip joints and groins in several directions at once. And because the back of the extended legs and the front of the spine must lengthen to go deeply into this forward bend, it’s very effective at stretching those areas. This asana also tones the liver, spleen, pancreas, adrenal glands and kidneys and stimulates the pelvic organs and sex glands while cooling the body and quieting the mind. It stimulates circulation to the nerves and muscles of the spine.

At a subtler level, this asana is traditionally known for its value in harmonizing the nerves and the pranic nadis (the psychic nervous system) in the body and as such is helpful in preparing for meditation.

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Many of my students look for instructions on some of the basic yoga techniques that we practice in the class so they can practice these at home. In order to fulfill this need, I will be presenting here, as and when I find the time, some specific aspects of yoga – asana, pranayama, meditation, diet or [...] No related posts. Related posts brought to you by Yet Another Related Posts Plugin.]]>

Many of my students look for instructions on some of the basic yoga techniques that we practice in the class so they can practice these at home. In order to fulfill this need, I will be presenting here, as and when I find the time, some specific aspects of yoga – asana, pranayama, meditation, diet or yoga philosophy. In this issue, we will look at one of the commonly practiced forward bending poses called “janu-shirshasana” (head-to-knee pose). However, before we get into the specifics, I would like to emphasize a few general guidelines related to yoga practice:

• In order to derive full benefits of yoga, one needs to establish a regular daily routine of personal yoga practice. The need for a regular practice – abhyasa- has been underlined in our scriptures such as Yoga Sutra of Patanjali (sutras 1.13, 1.14) and Bhagavad Gita (shloke 6.35). The best time for yoga practice is early morning, after you are done with your daily cleansing routine. However, depending upon your daily schedule, you may dedicate any time of the day for yoga as long as there is a gap of at least 2.5 hours between yoga and your last meal. Practicing yoga for as little as 20 minutes a day is far more beneficial than spending an hour or longer once a week.
• As mentioned in an earlier column, yoga provides several benefits at various levels – physical, mental, intellectual and spiritual. However, it is very important that we keep the practice safe and injury-free. One of the key guidelines to follow is that you must never try to stretch yourself beyond the limits of your body’s flexibility, strength and endurance. Patanjali, in his Yoga Sutras, defines “asana” (physical posture) as “sthira sukhamasanam” – a posture needs to be steady/firm and comfortable. This implies that in every yoga pose, you should be able to stay steady and without any pain or discomfort. Another key concept in yoga is that of “ahimsa” or “non-injury” which, from an asana point of view, implies that we should not injure ourselves while practicing yoga. We must remind ourselves that yoga is non-competitive and its purpose is to heal, not hurt.

For a list of the commonly practiced asanas, along with their Sanskrit names and pronunciation, please visit the website http://www.integralyogastudio.com/asana_chart.php.

Step-by-Step

Here are the basic steps that you can follow for this asana:

1. Sit on the floor (on the yoga mat or a clean blanket) with your legs stretched out in front. Keep the spine upright and as close to being vertical as comfortable.
2. Bend the left knee and put the sole of the left foot against the inside of the right thigh, bringing the heel as close to the perineum as comfortable. Try to keep the left knee close to the floor and the right leg fully stretched out.
3. Stretch the arms out in front and while inhaling raise the arms up to a vertical position.




4. While exhaling, begin to bend forward, bending from the hips, aligning the chest with the right thigh and keeping the spine unrounded. Try to grab the toes, ankles or calves depending upon your level of flexibility. If your hands do not reach the toes comfortably, you may like to use a strap looped around the foot.
5. Once you are in the final pose, use your breath as a guide to deepen the experience of the stretch – while inhaling, elongate the spine and while exhaling allow the gravity to pull the chest down closer to the thigh. Hold the position for 5 to 7 breaths, if possible. Maintain full awareness on the stretch and the breath, paying close attention to the parts of the body where the stretch is felt most. This awareness will help you maintain the pose at a comfortable level and prevent any injury.
6. To come out of the pose, begin to raise the arms up while inhaling. When the arms reach a vertical position, release the arms down.
7. Repeat the above steps with the other leg stretched out.

Variation

1. Sit on the floor (on the yoga mat or a clean blanket) with your legs spread out wide apart. Keep the spine upright and as close to being vertical as comfortable.
2. Stretch the arms out in front and while inhaling raise the arms up to a vertical position.
3. While exhaling, turn the torso to the right and begin to bend forward, bending from the hips, aligning the chest with the right thigh and keeping the spine unrounded. Try to grab the toes, ankles or calves depending upon your level of flexibility. If your hands do not reach the toes comfortably, you may like to use a strap looped around the foot.
4. Once you are in the final pose, use your breath as a guide to deepen the experience of the stretch – while inhaling, elongate the spine and while exhaling allow the gravity to pull the chest down closer to the thigh. Hold the position for 5 to 7 breaths, if possible. Maintain full awareness on the stretch and the breath, paying close attention to the parts of the body where the stretch is felt most. This awareness will help you maintain the pose at a comfortable level and prevent any injury.
5. To come out of the pose, begin to raise the arms up while inhaling. When the arms reach a vertical position, turn the torso back to the center and release the arms down.
6. Repeat the above steps on the other side.

Contraindications

Avoid this pose in case of diarrhea, asthma and a recent knee, neck or back injury. In case of knee pain, avoid bringing the heel close to the perineum and/or keep a folded blanket under the bent knee for support.

Benefits

The janu shirshasana stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.

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