Paschimottanasana / Seated Forward Bend and its Benefits
Seated Forward Bend is
one of the important yoga poses in Hatha Yoga. It has numerous benefits and the
amazing stretch it gives to the entire back helps to treat various ailments.
How to do Seated Forward Bend
- Sit down stretching your legs and keeping your back straight.
- Let the toes be pointed upwards.
- Inhale and slowly lift your arms over your head.
- As you lift your arms, pull your back up so that your spine straightens further.
- Exhale and slowly bend forward to reach for your toes. Stretch your back as much as possible.
- Place your head on your legs. Try to place the head more towards your feet. Keep your knees straight.
- Release the pose by straightening your body.
Duration: Beginners can do Seated
Forward Bend for 30 seconds. With practice, the duration of Paschimottanasana
can be increased to five minutes.
Benefits of Seated Forward Bend
- Stretches the entire back muscles of the body from the neck to feet
- Tones abdominal organs
- Reduces belly fat and tones the waist
- Tones thighs and hips and excess fat accumulated in these areas are reduced
- Improves digestion, relieves constipation and cures headaches associated with digestive conditions
- Relieves menstrual disorders and cures menstrual pain
- Stimulates nervous system
- Solar plexus, known as Manipura Chakra is stimulated
- Relaxes the body and the mind
- Promotes focus
- Kundalini power is stimulated and balance of energy is achieved.
Note
People
with slipped disc problems and sciatic problems should not practice Seated
Forward Bend
Do
not force yourself to reach for the toes as it might result in yoga injury.
With regular practice, the pose can be mastered.
Counter Pose: Ardha Matsyendrasana / Half Lord of the Fishes / Half-Spinal Twist
