Paschimottanasana

Paschimottanasana (Sanskrit: पश्चिमोत्तानासन), also known as the Seated Forward Bend or Intense Dorsal Stretch, is a classic Hatha yoga pose that stretches the entire back of the body. The name comes from the Sanskrit words paschima (पश्चिम) meaning "west" or "back", uttana (उत्तान) meaning "intense stretch" or "straight" and asana (आसन) meaning "posture" or "seat".

Description

In Paschimottanasana, the practitioner sits on the floor with legs extended straight in front. The upper body is then bent forward from the hip joints, and the hands can rest on the legs, feet, or floor, depending on the practitioner's flexibility. The pose is held for a duration of time, typically between one and three minutes.

Benefits

Paschimottanasana is known to have several benefits, including:

• Stretching the spine, shoulders, and hamstrings
• Stimulating the liver, kidneys, ovaries, and uterus
• Improving digestion
• Soothing headaches and reducing anxiety
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

Precautions

While Paschimottanasana is generally safe for most people, those with back injuries or conditions such as sciatica should avoid this pose or practice it with caution. Pregnant women should also avoid this pose. As with any yoga pose, it is recommended to learn and practice Paschimottanasana under the guidance of a qualified yoga teacher.

See also

• List of asanas
• Hatha yoga
• Yoga as therapy

References

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  Paschimottanasana

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  Paschimottanasana

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  Dandasana

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  Janusirsasana

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  Upavisha Konasana