How to do Paschimottanasana, Its Benefits & Precautions
Yoga student is learning how to do Paschimottanasana asana

What is Paschimottanasana

Paschimottanasana Literally translated as “intense stretch of the west,” Paschimottanasana can help a distracted mind unwind.

Also Know as: Paschimottanasana, Back-stretching Posture, seated forward bend pose, Pashchim Uttan Asan, Pashchima Uttana Asana, Paschimottana, Paschimottana, Pashchimottanasana

How to start this Asana

  • From Staff Pose – Dandasana bring the arms straight out to the sides and up over your head.
  • Inhale and draw the spine up long.
  • As you exhale, begin to come forward, hinging at the hips.
  • On each inhale, extend the spine and on each exhale come a bit further into the forward bend.
  • Keep the neck the natural extension of the spine.
  • Do not round the back.
  • Take hold of the ankles or shins, whichever you can reach.

How to end this Asana

  • Stay in the pose anywhere from 1 to 5 minutes.
  • To come up, release the hands, straighten the elbows and lift the torso away from the thighs, inhale and lift the torso up in a flat back by pulling the tailbone down and into the pelvis and engaging the abdominal muscles

Video Tutorial

Benefits of Paschimottanasana

According to research, this Asana is helpful as per below(YR/1)

  1. Calms the brain and helps relieve stress and mild depression.
  2. Stretches the spine, shoulders and hamstrings.
  3. Stimulates the liver, kidneys, ovaries, and uterus.
  4. Improves digestion.
  5. Helps relieve the symptoms of menopause and menstrual discomfort.
  6. Soothes headache and anxiety and reduces fatigue.
  7. Help in high blood pressure, infertility, insomnia, and sinusitis.
  8. Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Precaution to be taken before doing Paschimottanasana

As per several scientific studies, precautions need to be taken in diseases mentioned as per below(YR/2)

  1. Not for the people who have the problem of asthma and diarrhea.
  2. Back injury: Only perform this pose under the supervision of an experienced teacher.

So, consult your doctor if you have any of the problem mentioned above.

Histroy and scientific base of Yoga

Due to the oral transmission of sacred writings and the secrecy of its teachings, yoga’s past is riddled with mystery and confusion. Early yoga literature were recorded on delicate palm leaves. So it was easily damaged, destroyed, or lost. Yoga’s origins may be dated back over 5,000 years. However other academics believe it could be as old as 10,000 years. Yoga’s lengthy and illustrious history may be split into four distinct periods of growth, practise, and invention.

  • Pre Classical Yoga
  • Classical Yoga
  • Post Classical Yoga
  • Modern Yoga

Yoga is a psychological science with philosophical overtones. Patanjali begins his Yoga method by instructing that the mind must be regulated – Yogahs-chitta-vritti-nirodhah. Patanjali does not delve into the intellectual underpinnings of the need to regulate one’s mind, which are found in Samkhya and Vedanta. Yoga, he continues, is the regulation of the mind, the constraint of the thought-stuff. Yoga is a science based on personal experience. The most essential advantage of yoga is that it helps us to maintain a healthy bodily and mental state.

Yoga can help to slow down the ageing process. Since aging starts mostly by autointoxication or self-poisoning. So, we can considerably limit the catabolic process of cell degeneration by keeping the body clean, flexible, and properly lubricated. Yogasanas, pranayama, and meditation must all be combined to reap the full advantages of yoga.

Paschimottanasana is helpful in increase flexibility of muscles, improves shape of the body, reduce mental stress, as well improves overall health.

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