Stretch the again of your whole physique, open your hips, and create a state of inside calm.
Paschima = Western · Uttana = Intense stretch · Asana = Pose
Stretches the again of your complete physique, out of your heels to your head; helps to open your hips; strengthens your agni (digestive hearth); creates a state of inside calm
Before exploring any specific asana, first full a minimum of three rounds of Surya Namaskar A (Sun Salutation A).
1. For Paschimottanasana, start in Adho Mukha Svanasana (Downward-Facing Dog Pose). At the top of an exhalation, step (or bounce) to a seated place.
2. Straighten your legs and place your palms subsequent to the flesh of your outer hips. Bring your legs along with the insides of your ft touching. Flex your ft by drawing your toes towards you, and concurrently press out by means of the balls of your ft. Activate your thigh muscle tissues by drawing them up, away out of your kneecaps. Draw your low stomach softly towards your backbone. Let your shoulders transfer again, and start to breathe into your chest and your whole rib cage.
three. Keeping the activation of your legs and low stomach, attain ahead to carry your huge toes, the edges of your ft, or a wrist past your flexed ft.
four. Maintaining the maintain, inhale and raise your chest, lengthening your stomach and sides. Gently loosen up your shoulders away out of your ears.
5. As you exhale, start to maneuver deeper right into a ahead fold. Try to not pull together with your arms. Instead, hold your shoulders relaxed. Bend your elbows and bow your head, gazing towards your legs. Relax your neck and let your breath transfer freely.
6. Keep gently drawing your low stomach towards your backbone, lifting your waist off your thighs. On inhalations, really feel a broadening of your chest and a lengthening in the entrance of your torso. On exhalations, really feel a widening
in your higher again as you proceed to loosen up your shoulders. Hold for no less than 5 breaths. To exit the posture, inhale and lengthen your torso upward whereas straightening your arms. Complete a full exhalation earlier than releasing your ft.
Avoid These Common Mistakes
Don’t let your ft or knees end up. This overstretches your internal knees and brings the stretch out of the stomach of your hamstrings, nearer to your joints.
Don’t spherical and harden your again, pushing your torso away out of your legs. This will create pressure and inhibit your breath, which may pressure your again.
See additionally Master Hero Pose (Virasana) in 5 Steps
About Our Pro
Teacher and mannequin Erika Halweil started educating yoga in 1998 and has since devoted herself to the custom of Ashtanga Yoga. Her academics embrace Okay. Pattabhi Jois, Tim Miller, and Eddie Stern. She lives in Sag Harbor, New York, together with her husband, Corey De Rosa (proprietor of Tapovana Ashtanga Healing Center), and their daughters, Milla and Neelu. She teaches at Tapovana and Yoga Shanti and provides personal classes (erikahalweilyoga.com).