Movement Ayush

Paschimottanasana (PASH-ee-moh-tan-AH-suh-nuh), or the Seated Forward Bend, is one of the most important poses in all of Hatha Yoga.

It is one of the 15 poses outlined in the classic yogic text The Hatha Yoga Pradipika, which dates back to the 15th century, and is common to virtually all systems of Asana, or postural practice; from slow-paced restorative styles to vigorous flowing styles

10 Top Benefits Of Paschimottanasana (Seated Forward Bend)

1. Lengthens the Hamstrings

The most obvious effect of Paschimottanasana is that it stretches the back of the leg. Tight hamstrings can often lead to a hunched, rounded posture and could be an indirect cause of back injury. If the muscles of the leg aren’t sufficiently elastic, it can also put a strain on the knee and hip joint. Paschimottanasana can help to maintain the legs natural range of motion.

2. Strengthens the Back

When performed in an active way, lengthening through the front of the body. Paschimottanasana is a great way to strengthen the erector spinae muscles of the lower back and help to encourage an energetic and upright posture.

3. Reduces anxiety and overwhelm

Paschimottanasana is one of the key poses of both Yin and Restorative Yoga. In these systems, it is performed in a passive variation, often with props placed under the sitting bones, under the knees or between the trunk and the legs. When held for a long period of time, this pose has a calming effect on the nervous system and encourages deep release and relaxation.

4. Prepares The Body For Meditation

Paschimottanasana encourages a strong, upright posture conducive to meditation. At the same time, it increases blood flow, which has an energizing effect and stimulates the parasympathetic nervous system, which promotes a calm and focussed mind.

5. Helps with Sleep

Since Paschimottanasana relaxes the nervous system, it can be used to help with symptoms of insomnia if used correctly.

Also helps with digestion and improves appetite, counteracts obesity, relieves menstrual discomfort.

Warrior II, or virabhadrasana (veer-ah-bah-DRAHS-anna) II, is a strengthening pose that improves physical and mental endurance. Its ability to stretch your upper legs and ankles while also expanding your chest and shoulders makes it an essential foundational pose for most asana-based (pose-based) yoga practices.

Philosophy and Origin

While warrior II is a strong pose, it also requires balance and steadiness. Although many origin stories for virabhadrasana II describe the shape of the pose as the stance Virabhadra took as he drew his sword to remove the head of his enemy, any student who has practiced the pose will learn that, while fierce, there’s also a gentleness within the physical lines. The yogic philosophy of sthira sukha, or balancing effort with ease, can be applied when practicing warrior II. How can you harness your warrior spirit while not losing sight of your gentle spirit and your commitment to ahimsa, non-violence?

ADJUSTMENTS/MODIFICATIONS:

Option to shorten the length of your stance or bend your back knee to relieve pressure in the knees.

For added support, use a folding chair under your front thigh.

Press your back heel into a wall for balance and support.

Rather than looking over your front hand, look straight ahead and maintain length in both sides of the neck.

Flip your palms face up to help soften the shoulders, then flip your palms back down.

The biggest battles are those we fight with ourselves, everyday. To feel powerful from within, one needs to achieve a stability and ease of mind from within.

The Bhagavad Gita, an ancient spiritual text is a 700-verse Hindu scripture featuring a dialogue between Pandava Prince Arjuna and his guide and charioteer Lord Krishna. Krishna counsels and advices Prince Arjuna on how to become an exemplary warrior and achieve attainment.

The battlefield is often seen as a metaphor for the experience of life and the narrative structure an allegory for the dualistic nature of the self.