Forward Bend (Paschimottanasana)
Introduction
The forward bend, Paschimottanasana (paschima = west, uttana = intense stretch), a classical posture within the Hatha Yoga system, provides excellent effects on the spine, the back and the digestive system.
Technique
- Sitting legs straight in front of you, toes flex.
- Stretch up your arms and lengthen your back.
- Slowly bend forward. Come and grab your feet, ankles or calves.
- Deep and soft abdominal breath. Try to lengthen the exhalation a little.
Benefits
- Stretches the spine, the hamstrings, the buttocks and the shoulders.
- Stimulates the adrenals and the solar plexus.
- Improves digestion.
- Stimulates the functions of elimination through its action on the kidneys and liver.
- Relaxes the nervous system.
Caution
- Be careful if your lower back hurts
