Hatha Yoga Tip

PASCHIMOTHANASANA – Forward Bend – VARIATIONS
In seated position with legs extended on the mat, extend forward from the base of the spine as in basic Paschimothanasana. Keep backs of the knees on the floor. Keep feet on mat flexed with toes pointed up. Hold the pose in the variations.

Variation 1: In Paschimothanasana pose, wrap your hands around your soles with fingers under heels, to increase the stretch on the hamstrings.

Variation 2: In the pose, place elbows on floor and interlock fingers around the arches of the feet.

Variation 3: With elbows on the floor, stretch left arm beyond the feet and clasp the left wrist with the right hand. Hold pose and switch hands.

Variation 4: Begin Paschimottanasa with your palms joined behind your back, or place the backs of the hands together. Stretch forward from the base of the spine using muscles of abdomen and back. This pose opens up the shoulders and you can press the spine down gently with your joined hands.

BENEFITS :
Lengthens the curve of the spine, opening up space between the vertebrae.
This also helps the spine bend further back in the opposite direction.
Improves circulation in the abdominal organs and helps digestion.

This yoga asana is an edited contribution for the Sivananda Gurugram sourced and edited from the Sivananda Publication : “The Sivananda Companion to Yoga”. The Sivananda Yoga Centre 2000.

Other yoga tips at http://www.sivananda.org/teachings/asana/101tips.html

Yoni-Mudra helps in the closure of the Nine doors, Navadvara and in the hearing of the Anahata sounds. – Sri Swami Sivananda