sandeyeOther poses, which I do not indulge in: The forward bend, Paschimothanasana
March 5th 2008 17:01
I twice attempted to perform the forward bend, otherwise known as Paschimothanasana; however, both times I was unsuccessful. The reason being that my personal body is not able to maintain the straightness of spine required when bending forwards. If I keep my backbone correctly aligned, I simply cannot bend further than one, maybe two inches. It therefore appears to be pointless in continuing to attempt to incorporate this move in my own routine at this stage. Perhaps your body will be in better shape than mine and allow you to perform this asana though…
To perform Paschimothanasana, sit on the ground with your legs straight out in front, feet together, toes pointed upward. Your spine should be straight and you need to raise your arms above your head as you inhale, keeping them straight also. Your hands should be either placed palm to palm, or thumbs interlocked. Next, exhale as you bend forwards from the pelvic region. You should pull in your abdominals and ensure that your back remains straight. Particular attention may need to be paid to ensure that it is your pelvic area and not your spine that bends. The aim is to become supple enough to reach right down, so that your hands reach your feet, or even extend beyond them onto the floor. This usually takes a lot of practice, as you gradually stretch the relevant parts of the body over time.
Once in the pose, breathe slow and deep. Try to push a little further towards the goal on each exhale. It is recommended to hold the position for between three and 12 full breaths.
There are several variations I have come across in various manuals. For the elderly, weak-spined, or stiff-bodied, it is possible to sit in a dining chair and bend forwards. The aim being to reach your feet, or the floor beside them. This is perhaps the version I should attempt myself, were I not opposed to using props for my asana practice.
When pregnant, the forward bend should be done with the feet apart. This allows for the baby in your belly not to become squashed as your tilt forward. It is strongly advised not to complete the regular pose by extending your hands beyond the feet. After six months, it may be appropriate to fill in with an alternative pose.
Advanced alternatives include placing the elbows onto the floor whilst grasping the hands together underneath the sole of the feet, placing the fingers under the heels with the palms across the base of the feet, and performing a reverse Namaste whilst the body and head remain bent forward, chin touching leg. (I will explain reverse Namaste in my next post)
A further alternative for the advanced practitioner involves sitting with knees bent and toes held. Raising your thighs chestwards, balancing upon your butt, straighten your legs gradually. Keep both your spine and legs straight, your head in line, and sole of the feet facing the ceiling. Only your backside should be touching the floor, with your spine and your legs in two straight lines, joining over your head as your hold your feet. When you have practiced this position sufficiently, you can attempt to raise the legs whilst leaving your hands by your side. This will assist with improving your abdominal muscles if you are searching for such exercises.
To perform Paschimothanasana, sit on the ground with your legs straight out in front, feet together, toes pointed upward. Your spine should be straight and you need to raise your arms above your head as you inhale, keeping them straight also. Your hands should be either placed palm to palm, or thumbs interlocked. Next, exhale as you bend forwards from the pelvic region. You should pull in your abdominals and ensure that your back remains straight. Particular attention may need to be paid to ensure that it is your pelvic area and not your spine that bends. The aim is to become supple enough to reach right down, so that your hands reach your feet, or even extend beyond them onto the floor. This usually takes a lot of practice, as you gradually stretch the relevant parts of the body over time.
Once in the pose, breathe slow and deep. Try to push a little further towards the goal on each exhale. It is recommended to hold the position for between three and 12 full breaths.
There are several variations I have come across in various manuals. For the elderly, weak-spined, or stiff-bodied, it is possible to sit in a dining chair and bend forwards. The aim being to reach your feet, or the floor beside them. This is perhaps the version I should attempt myself, were I not opposed to using props for my asana practice.
When pregnant, the forward bend should be done with the feet apart. This allows for the baby in your belly not to become squashed as your tilt forward. It is strongly advised not to complete the regular pose by extending your hands beyond the feet. After six months, it may be appropriate to fill in with an alternative pose.
Advanced alternatives include placing the elbows onto the floor whilst grasping the hands together underneath the sole of the feet, placing the fingers under the heels with the palms across the base of the feet, and performing a reverse Namaste whilst the body and head remain bent forward, chin touching leg. (I will explain reverse Namaste in my next post)
A further alternative for the advanced practitioner involves sitting with knees bent and toes held. Raising your thighs chestwards, balancing upon your butt, straighten your legs gradually. Keep both your spine and legs straight, your head in line, and sole of the feet facing the ceiling. Only your backside should be touching the floor, with your spine and your legs in two straight lines, joining over your head as your hold your feet. When you have practiced this position sufficiently, you can attempt to raise the legs whilst leaving your hands by your side. This will assist with improving your abdominal muscles if you are searching for such exercises.
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