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{{Short description|Asana in yoga}}
[[File:Paschimotanasana Yoga-Asana Nina-Mel.jpg|thumb|Paschimottanasana]]
[[File:Paschimotanasana Yoga-Asana Nina-Mel.jpg|thumb|Pashchimottanasana]]


'''Paschimottanasana''' ({{lang-sa|पश्चिमोत्तानासन}}; [[IAST]]: ''paścimottānāsana''), '''Seated Forward Bend''',<ref>{{cite web | url=http://www.yogajournal.com/poses/477 | title=Yoga Journal - Seated Forward Bend | accessdate=2011-04-10}}</ref> or '''Intense Dorsal Stretch'''<ref>{{cite web | url=http://about-yoga.com/forward-bending-poses.html | title=Asanas - Forward Bending Poses | accessdate=2011-06-25 | publisher=About Yoga}}</ref> is a seated forward-bending [[asana]] in [[hatha yoga]] and modern [[yoga as exercise]].
'''Pashchimottanasana''' ({{langx|sa|पश्चिमोत्तानासन|translit=paścimottānāsana}}), '''Seated Forward Bend''',<ref>{{cite web | url=http://www.yogajournal.com/poses/477 | title=Yoga Journal - Seated Forward Bend | access-date=2011-04-10}}</ref> or '''Intense Dorsal Stretch'''<ref>{{cite web | url=http://about-yoga.com/forward-bending-poses.html | title=Asanas - Forward Bending Poses | access-date=2011-06-25 | publisher=About Yoga}}</ref> is a seated forward-bending [[asana]] in [[hatha yoga]] and modern [[yoga as exercise]]. '''Janusirsasana''' is a variant with one knee bent out to the side; '''Upavishthakonasana''' has the legs straight and wide apart.


== Etymology and origins==
== Etymology and origins==
[[File:Jogapradipika 7 Pascimatanasana.jpg|thumb|upright|Paschimottanasana illustrated in an 1830 manuscript of the ''[[Jogapradipika]]'']]
[[File:Jogapradipika 7 Pascimatanasana.jpg|thumb|upright|Paschimottanasana illustrated in an 1830 manuscript of the ''[[Jogapradipika]]'']]
{{Contains special characters|Indic}}


The name comes from the Sanskrit words ''paschima'' (पश्चिम, paścima) meaning "west" or "the back of the body";<ref name="Lark2008">{{cite book |last=Lark |first=Liz |title=1,001 Pearls of Yoga Wisdom: Take Your Practice Beyond the Mat |url=https://books.google.com/books?id=2tFgTLkdduoC&pg=PA265 |accessdate=25 June 2011|date=15 March 2008 |publisher=Chronicle Books |isbn=978-0-8118-6358-2 |page=265}}</ref> ''uttana'' (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended";<ref>{{cite web | url=http://www.ashtangayoga.info/practice/asana-vinyasa-series/advanced-a-series-sthira-bhaga/item/paschimottanasana/ | title=Paschimottanasana | publisher=Ashtanga Yoga | accessdate=2011-04-10 | archive-url=https://web.archive.org/web/20110413184814/http://www.ashtangayoga.info/practice/asana-vinyasa-series/advanced-a-series-sthira-bhaga/item/paschimottanasana/ | archive-date=2011-04-13 | url-status=dead }}</ref> and ''asana'' (आसन, āsana) meaning "posture" or "seat".<ref name="Sinha1996">{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy |url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |date=1 June 1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}}</ref>
The name Paschimottanasana comes from the Sanskrit words ''paschima'' (पश्चिम, paścima) meaning "west" or "the back of the body";<ref name="Lark2008">{{cite book |last=Lark |first=Liz |title=1,001 Pearls of Yoga Wisdom: Take Your Practice Beyond the Mat |url=https://books.google.com/books?id=2tFgTLkdduoC&pg=PA265 |access-date=25 June 2011|date=15 March 2008 |publisher=Chronicle Books |isbn=978-0-8118-6358-2 |page=265}}</ref> ''uttana'' (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended";<ref>{{cite web | url=http://www.ashtangayoga.info/practice/asana-vinyasa-series/advanced-a-series-sthira-bhaga/item/paschimottanasana/ | title=Paschimottanasana | publisher=Ashtanga Yoga | access-date=2011-04-10 | archive-url=https://web.archive.org/web/20110413184814/http://www.ashtangayoga.info/practice/asana-vinyasa-series/advanced-a-series-sthira-bhaga/item/paschimottanasana/ | archive-date=2011-04-13 | url-status=dead }}</ref> and ''asana'' (आसन, āsana) meaning "posture" or "seat".<ref name="Sinha1996">{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy |url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |date=1 June 1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}}</ref> The pose is described in the 15th-century ''[[Hatha Yoga Pradipika]]'', chapter 1, verses 28-29.


The name Dandasana ({{langx|sa|दण्डासन}}; [[IAST]]: ''daṇḍāsana'') is from Sanskrit दण्ड ''daṇḍa'' meaning "stick" or "staff".<ref>{{cite web | url=http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/dandasana/ | title=Dandasana | publisher=Ashtanga Yoga | access-date=11 April 2011 | archive-url=https://web.archive.org/web/20110213141948/http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/dandasana/ | archive-date=13 February 2011 | url-status=dead }}</ref>
The pose is described in the 15th-century ''[[Hatha Yoga Pradipika]]'', chapter 1, verses 28-29.
The pose is not found in the medieval [[hatha yoga]] texts. The 19th century ''[[Sritattvanidhi]]'' uses the name Dandasana for a different pose, the body held straight, supported by a rope. The yoga scholar [[Norman Sjoman]] notes, however, that the traditional Indian ''Vyayama'' gymnastic exercises include a set of movements called "dands", similar to [[Surya Namaskar]] and to the [[vinyasa]]s used in [[modern yoga]].{{sfn|Sjoman|1999|pp==44, 50, 78, 98–99}}


The name Janusirsasana ({{langx|sa|जानु शीर्षासन}}; [[IAST]]: ''jānu śīrṣāsana'') comes from the Sanskrit जानु (jānu) meaning "knee" and शीर्ष (śīrṣa) meaning "head".<ref name=Ashtanga>{{cite web | url=http://de.ashtangayoga.info/praxis/primary-series-yoga-chikitsa/item/janu-shirshasana-a/| title=Janu Shirshasana A |publisher=Ashtanga Yoga | access-date=2011-04-09}}</ref> The pose is a modern one, first seen in the 20th century. It is described in [[Krishnamacharya]]'s 1934 ''[[Yoga Makaranda]]'',<ref>{{cite book |last=Krishnamacharya |first=Tirumalai |author-link=Tirumalai Krishnamacharya |title=Yoga Makaranda |date=2006 |orig-year=1934 |translator1-first=Lakshmi |translator1-last=Ranganathan |translator2-first=Nandini |translator2-last=Ranganathan |pages=77–83}}</ref> and in the works of his pupils, [[B. K. S. Iyengar]]'s 1966 ''[[Light on Yoga]]''<ref name=LoY>{{cite book | last=Iyengar | first=B. K. S. |author-link=B. K. S. Iyengar | year=1979 | orig-year=1966 | title=[[Light on Yoga|Light on Yoga: Yoga Dipika]] | publisher=Unwin Paperbacks |isbn=978-1855381667 |pages=148–151}}</ref> and [[Pattabhi Jois]]'s [[Ashtanga Vinyasa Yoga]].{{sfn|Sjoman|1999|pp=88, 100, 102}}<ref name=Ashtanga/>
⚫
== Description ==


The name Upavishthakonasana ({{langx|sa|उपविष्टकोणासन)}}; IAST: ''upaviṣṭa koṇāsana'') is from the [[Sanskrit]] उपविष्ट (upaviṣṭa) meaning "open" and कोण (koṇa) meaning "angle".{{sfn|Mehta|1990|p=65}} It is not found in medieval [[hatha yoga]], but is described in ''Light on Yoga''.{{sfn|Iyengar|1979|pp=163–165}} It is independently described under a different name, Hastapadasana ("Hand-to-Foot Pose"{{efn|Hastapadasana is otherwise a synonym of the standing Forward Bend, [[uttanasana]].}}) in [[Swami Vishnudevananda]]'s 1960 ''[[Complete Illustrated Book of Yoga]]'', suggesting an older origin.{{sfn|Sjoman|1999|p=88}}
This asana is practiced in four stages:


⚫
== Description ==
# The yogi stretches their legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with their hands, touching their knees, calves, ankles, and finally their toes.
# The yogi bends forward to touch their knees with their hands.
# The yogi reaches further to touch their toes with their hands.
# The yogi tries to place their elbows at the side of their knees, and touch their knees with either their nose or their forehead.


People who have difficulty bending their backs should exercise caution when performing this asana.<ref>{{cite book |last1=Kapadia |first1=Praveen |title=Yoga Simplified |date=2002 |publisher=Gandhi Gyan Mandir Yoga Kendra |location=Hyderabad, India |pages=124–125 |edition=1st}}</ref>
Paschimottanasana is entered from Dandasana (seated Staff pose) by bending forward from the hips without straining and grasping the feet or lower legs. A [[Yoga using props|strap may be placed around the feet]] and grasped in the hands if the back is stiff. The head may be rested on a folded blanket or bolster, which may be raised on a small stool if necessary.{{sfn|Iyengar|1991|pp=166-170}}{{sfn|Mehta|1990|p=64}} People who have difficulty bending their backs should exercise caution when performing this asana.<ref>{{cite book |last=Kapadia |first=Praveen |title=Yoga Simplified |date=2002 |publisher=Gandhi Gyan Mandir Yoga Kendra |location=Hyderabad, India |pages=124–125 |edition=1st}}</ref>


==Variations==
==Variations==


Dandasana or "Staff pose" has the legs extended along the floor and the body straight upright, with the palms or fingertips on the ground.<ref>{{cite web |url=http://www.yogajournal.com/poses/2480 |title=Staff Pose |publisher=[[Yoga Journal]] |access-date=9 April 2011}}</ref>
⚫
Urdhva Mukha Paschimottanasana is a balancing form of the pose, legs and hands pointing upwards.<ref>{{cite web |title=Urdhva-Mukha Paschimottanasana |url=https://www.ashtangayoga.info/practice/primary-series-yoga-chikitsa/item/urdhva-mukha-paschimottanasana/ |publisher=Ashtanga Yoga |accessdate=8 February 2019}}</ref>
People who cannot sit on the floor like this can sit [[Yoga using props|on a folded blanket]].<ref name="Rosen 2007"/>


Janusirsasana or "Head to knee pose" has one leg extended with toes pointing upward, and the other leg bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso folds straight forwards over the extended leg.<ref name=LoY/><ref>{{cite book |last=Saraswati |first=Swami Satyananda |author-link=Swami Satyananda Saraswati |title=Asana Pranayama Mudra Bandha |url=https://books.google.com/books?id=YpR1QgAACAAJ |date=2003 |publisher=Nesma Books India |isbn=978-81-86336-14-4 |pages=235–236}}</ref>
==Gallery==

<gallery>
⚫
Urdhva Mukha Paschimottanasana, also called [[Ubhaya Padangusthasana]], is a balancing form of the pose, legs and hands pointing upwards.<ref>{{cite web |title=Urdhva-Mukha Paschimottanasana |url=https://www.ashtangayoga.info/practice/primary-series-yoga-chikitsa/item/urdhva-mukha-paschimottanasana/ |publisher=Ashtanga Yoga |access-date=8 February 2019}}</ref>{{sfn|Iyengar|1991|p=173}}
File:Pada-Hasthasana.jpg

File:Paschimottanasana.jpg
Parivritta Paschimottanasana is the reversed or twisted form of the pose, the body twisted to one side and the hands reversed, so that if the body is turned to the left, the right hand grasps the left foot, the right elbow is over the left knee, and the left hand grasps the right foot.{{sfn|Iyengar|1991|pp=170-173}}

Trianga Mukhaikapada Paschimottanasana has one leg bent as in [[Virasana]].{{sfn|Iyengar|1991|pp=156-157}}

Ardha Baddha Padma Paschimottanasana<ref>{{cite web | url=https://yogavastu.com/p/ardha-baddha-padma-paschimottasana/ | publisher=Yoga Vastu | title=Ardha Baddha Padma Paschimottanasana | date=October 2020}}</ref> has one leg crossed over the other as in [[Lotus position|Padmasana]].{{sfn|Iyengar|1991|pp=153-156}}

Upavishthakonasana or "wide-angle seated forward bend"<ref name="Rosen 2007">{{cite web |last=Rosen |first=Richard |author-link=Richard Rosen (yoga teacher) |title=Wide-Angle Seated Forward Bend |url=https://www.yogajournal.com/poses/wide-angle-seated-forward-bend |publisher=Yoga Journal |access-date=18 November 2018 |date=28 August 2007}}</ref> has both legs straight along the ground, as wide apart as possible, with the chin and nose touching the ground.{{sfn|Mehta|1990|p=65}}{{sfn|Iyengar|1979|pp=163–165}}<ref name="Botur 2018">{{cite web |last=Botur |first=Amanda |title=Wide-Angle Seated Forward Bend: Upavistha Konasana |url=https://www.yogatoday.com/poses/wide-angle-seated-forward-bend |publisher=Yoga Today |access-date=19 November 2018}}</ref><ref name=Ekhart>{{cite web |title=Wide-Angle Seated Forward Bend - Upavishta Konasana |url=https://www.ekhartyoga.com/resources/poses/wide-angle-seated-forward-bend |publisher=Ekhart Yoga |access-date=19 November 2018 |date=2018}}</ref> Parsva Upavishthakonasana (to the side) has the body facing one leg, and the hands both grasping the foot of that leg, without raising the opposite hip.<ref>{{cite web |title=Parsva Upavistha Konasana (Side Seated Wide Angle Pose) |url=https://yogavastu.com/p/parsva-upavistha-konasana/ |publisher=Yoga Vastu |access-date=25 June 2021}}</ref> Urdhva Upavishthakonasana (upwards) is similar to [[Navasana]] but with legs wide. It has the first and second fingers grasping the big toes, the legs wide apart, straight, and raised to around head height; the body is tilted back slightly to balance on the sitting bones. The pose can be [[Yoga using props|practised with a strap]] around each foot if the legs cannot be straightened fully in the position; a rolled blanked can be placed behind the buttocks to assist with balancing.<ref>{{cite web |title=Upward Facing Wide-Angle Seated Pose - Urdhva Upavistha Konasana |url=https://www.ekhartyoga.com/resources/yoga-poses/upward-facing-wide-angle-seated-pose |publisher=Ekhart Yoga |access-date=25 June 2021}}</ref> If you have a back injury, a knee injury, or high [[blood pressure]], avoid this asana.<ref>{{Cite web |date=27 January 2023 |title=10 Benefits of Seated Forward Bend (paschimottanasana) |url=https://namasteyogaschool.com/blog/paschimottanasana-benefits/ |website=Namaste yoga school}}</ref>

<gallery mode="packed">
File:Dandasana yoga posture.jpg|Dandasana
File:Janusirsasana_Yoga-Asana_Nina-Mel.jpg|Janusirsasana
File:Upavisha-konasana.jpg|Upavishthakonasana
</gallery>
</gallery>


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* [[Uttanasana]], a standing forward bend
* [[Uttanasana]], a standing forward bend

== Notes ==
{{notelist}}


== References ==
== References ==
{{Reflist|30em}}
{{reflist|30em}}


== Further reading ==
== Sources ==

* {{cite book|last=Iyengar|first=B. K. S.|authorlink=B. K. S. Iyengar|title=Illustrated Light On Yoga|url=https://books.google.com/books?id=pbx5AAAACAAJ|accessdate=9 April 2011|date=1 October 2005|publisher=HarperCollins|isbn=978-81-7223-606-9}}
* {{cite book|last=Saraswati|first=Swami Satyananda|authorlink=Swami Satyananda Saraswati|title=Asana Pranayama Mudra Bandha|url=https://books.google.com/books?id=YpR1QgAACAAJ|accessdate=9 April 2011|date=1 August 2003|publisher=Nesma Books India|isbn=978-81-86336-14-4}}
* {{cite book |last=Iyengar |first=B. K. S. |author-link=B. K. S. Iyengar |title=[[Light on Yoga]] |date=1991 |orig-year=1966 |publisher=[[Thorsons]] |isbn=978-1855381667 |pages=166–170}}
* {{cite book |last=Mehta |first=Silva; Mehta, Mira; Mehta, Shyam |author-link=Mira Mehta |date=1990 |title=[[Yoga: The Iyengar Way]] |publisher=Dorling Kindersley |isbn=978-0863184208}}
* {{cite book|last=Saraswati|first=Swami Satyananda|authorlink=Swami Satyananda Saraswati|title=A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya|url=https://books.google.com/books?id=eWOrAAAACAAJ|accessdate=9 April 2011|date=January 2004|publisher=Nesma Books India|isbn=978-81-85787-08-4}}
* {{cite book |last=Sjoman |first=Norman E. |author-link=Norman Sjoman |url=https://books.google.com/books?id=1BU2WI8wMpcC |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |orig-year=1996 |isbn=81-7017-389-2}}


== External links ==
== External links ==

* [https://web.archive.org/web/20051107134455/http://www.yogajournal.com/poses/477_1.cfm Yoga Journal description]
* [https://web.archive.org/web/20051107134455/http://www.yogajournal.com/poses/477_1.cfm Yoga Journal description]
* [http://www.ashtangayoga.info/practice/asana-sequences/primary-series-yoga-chikitsa/item/paschimottanasana-d.html Advanced Yoga-Paschimottanasana with Image and Description]{{Dead link|date=May 2020 |bot=InternetArchiveBot |fix-attempted=yes }}
* [https://archive.today/20130218012641/http://www.ashtangayoga.info/practice/asana-sequences/primary-series-yoga-chikitsa/item/paschimottanasana-d.html Advanced Yoga-Paschimottanasana with Image and Description]
* [http://www.yogaindailylife.org/esystem/yoga/en/070100/level-5/paschimottanasana/ Yoga in Daily Life description]
* [http://www.yogaindailylife.org/esystem/yoga/en/070100/level-5/paschimottanasana/ Yoga in Daily Life description]


Latest revision as of 11:48, 7 November 2024

Pashchimottanasana

Pashchimottanasana (Sanskrit: पश्चिमोत्तानासन, romanized: paścimottānāsana), Seated Forward Bend,[1] or Intense Dorsal Stretch[2] is a seated forward-bending asana in hatha yoga and modern yoga as exercise. Janusirsasana is a variant with one knee bent out to the side; Upavishthakonasana has the legs straight and wide apart.

Etymology and origins

[edit]
Paschimottanasana illustrated in an 1830 manuscript of the Jogapradipika

The name Paschimottanasana comes from the Sanskrit words paschima (पश्चिम, paścima) meaning "west" or "the back of the body";[3] uttana (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended";[4] and asana (आसन, āsana) meaning "posture" or "seat".[5] The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1, verses 28-29.

The name Dandasana (Sanskrit: दण्डासन; IAST: daṇḍāsana) is from Sanskrit दण्ड daṇḍa meaning "stick" or "staff".[6] The pose is not found in the medieval hatha yoga texts. The 19th century Sritattvanidhi uses the name Dandasana for a different pose, the body held straight, supported by a rope. The yoga scholar Norman Sjoman notes, however, that the traditional Indian Vyayama gymnastic exercises include a set of movements called "dands", similar to Surya Namaskar and to the vinyasas used in modern yoga.[7]

The name Janusirsasana (Sanskrit: जानु शीर्षासन; IAST: jānu śīrṣāsana) comes from the Sanskrit जानु (jānu) meaning "knee" and शीर्ष (śīrṣa) meaning "head".[8] The pose is a modern one, first seen in the 20th century. It is described in Krishnamacharya's 1934 Yoga Makaranda,[9] and in the works of his pupils, B. K. S. Iyengar's 1966 Light on Yoga[10] and Pattabhi Jois's Ashtanga Vinyasa Yoga.[11][8]

The name Upavishthakonasana (Sanskrit: उपविष्टकोणासन); IAST: upaviṣṭa koṇāsana) is from the Sanskrit उपविष्ट (upaviṣṭa) meaning "open" and कोण (koṇa) meaning "angle".[12] It is not found in medieval hatha yoga, but is described in Light on Yoga.[13] It is independently described under a different name, Hastapadasana ("Hand-to-Foot Pose"[a]) in Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga, suggesting an older origin.[14]

Description

[edit]

Paschimottanasana is entered from Dandasana (seated Staff pose) by bending forward from the hips without straining and grasping the feet or lower legs. A strap may be placed around the feet and grasped in the hands if the back is stiff. The head may be rested on a folded blanket or bolster, which may be raised on a small stool if necessary.[15][16] People who have difficulty bending their backs should exercise caution when performing this asana.[17]

Variations

[edit]

Dandasana or "Staff pose" has the legs extended along the floor and the body straight upright, with the palms or fingertips on the ground.[18] People who cannot sit on the floor like this can sit on a folded blanket.[19]

Janusirsasana or "Head to knee pose" has one leg extended with toes pointing upward, and the other leg bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso folds straight forwards over the extended leg.[10][20]

Urdhva Mukha Paschimottanasana, also called Ubhaya Padangusthasana, is a balancing form of the pose, legs and hands pointing upwards.[21][22]

Parivritta Paschimottanasana is the reversed or twisted form of the pose, the body twisted to one side and the hands reversed, so that if the body is turned to the left, the right hand grasps the left foot, the right elbow is over the left knee, and the left hand grasps the right foot.[23]

Trianga Mukhaikapada Paschimottanasana has one leg bent as in Virasana.[24]

Ardha Baddha Padma Paschimottanasana[25] has one leg crossed over the other as in Padmasana.[26]

Upavishthakonasana or "wide-angle seated forward bend"[19] has both legs straight along the ground, as wide apart as possible, with the chin and nose touching the ground.[12][13][27][28] Parsva Upavishthakonasana (to the side) has the body facing one leg, and the hands both grasping the foot of that leg, without raising the opposite hip.[29] Urdhva Upavishthakonasana (upwards) is similar to Navasana but with legs wide. It has the first and second fingers grasping the big toes, the legs wide apart, straight, and raised to around head height; the body is tilted back slightly to balance on the sitting bones. The pose can be practised with a strap around each foot if the legs cannot be straightened fully in the position; a rolled blanked can be placed behind the buttocks to assist with balancing.[30] If you have a back injury, a knee injury, or high blood pressure, avoid this asana.[31]

  • Dandasana
    Dandasana
  • Janusirsasana
    Janusirsasana
  • Upavishthakonasana
    Upavishthakonasana

See also

[edit]

Notes

[edit]
  1. ^ Hastapadasana is otherwise a synonym of the standing Forward Bend, uttanasana.

References

[edit]
  1. ^ "Yoga Journal - Seated Forward Bend". Retrieved 2011-04-10.
  2. ^ "Asanas - Forward Bending Poses". About Yoga. Retrieved 2011-06-25.
  3. ^ Lark, Liz (15 March 2008). 1,001 Pearls of Yoga Wisdom: Take Your Practice Beyond the Mat. Chronicle Books. p. 265. ISBN 978-0-8118-6358-2. Retrieved 25 June 2011.
  4. ^ "Paschimottanasana". Ashtanga Yoga. Archived from the original on 2011-04-13. Retrieved 2011-04-10.
  5. ^ Sinha, S. C. (1 June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
  6. ^ "Dandasana". Ashtanga Yoga. Archived from the original on 13 February 2011. Retrieved 11 April 2011.
  7. ^ Sjoman 1999, pp. =44, 50, 78, 98–99.
  8. ^ a b "Janu Shirshasana A". Ashtanga Yoga. Retrieved 2011-04-09.
  9. ^ Krishnamacharya, Tirumalai (2006) [1934]. Yoga Makaranda. Translated by Ranganathan, Lakshmi; Ranganathan, Nandini. pp. 77–83.
  10. ^ a b Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Unwin Paperbacks. pp. 148–151. ISBN 978-1855381667.
  11. ^ Sjoman 1999, pp. 88, 100, 102.
  12. ^ a b Mehta 1990, p. 65.
  13. ^ a b Iyengar 1979, pp. 163–165.
  14. ^ Sjoman 1999, p. 88.
  15. ^ Iyengar 1991, pp. 166–170.
  16. ^ Mehta 1990, p. 64.
  17. ^ Kapadia, Praveen (2002). Yoga Simplified (1st ed.). Hyderabad, India: Gandhi Gyan Mandir Yoga Kendra. pp. 124–125.
  18. ^ "Staff Pose". Yoga Journal. Retrieved 9 April 2011.
  19. ^ a b Rosen, Richard (28 August 2007). "Wide-Angle Seated Forward Bend". Yoga Journal. Retrieved 18 November 2018.
  20. ^ Saraswati, Swami Satyananda (2003). Asana Pranayama Mudra Bandha. Nesma Books India. pp. 235–236. ISBN 978-81-86336-14-4.
  21. ^ "Urdhva-Mukha Paschimottanasana". Ashtanga Yoga. Retrieved 8 February 2019.
  22. ^ Iyengar 1991, p. 173.
  23. ^ Iyengar 1991, pp. 170–173.
  24. ^ Iyengar 1991, pp. 156–157.
  25. ^ "Ardha Baddha Padma Paschimottanasana". Yoga Vastu. October 2020.
  26. ^ Iyengar 1991, pp. 153–156.
  27. ^ Botur, Amanda. "Wide-Angle Seated Forward Bend: Upavistha Konasana". Yoga Today. Retrieved 19 November 2018.
  28. ^ "Wide-Angle Seated Forward Bend - Upavishta Konasana". Ekhart Yoga. 2018. Retrieved 19 November 2018.
  29. ^ "Parsva Upavistha Konasana (Side Seated Wide Angle Pose)". Yoga Vastu. Retrieved 25 June 2021.
  30. ^ "Upward Facing Wide-Angle Seated Pose - Urdhva Upavistha Konasana". Ekhart Yoga. Retrieved 25 June 2021.
  31. ^ "10 Benefits of Seated Forward Bend (paschimottanasana)". Namaste yoga school. 27 January 2023.

Sources

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