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== Description ==
== Description ==


The pose is entered from [[Dandasana]] by bending forward from the hips 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.{{sfn|Iyengar|1991}}
This asana is practiced in four stages:


⚫
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>
# 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>


==Variations==
==Variations==
Line 40: Line 35:


== Further reading ==
== Further reading ==
* {{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=Iyengar |first=B. K. S. |authorlink=B. K. S. Iyengar |title=Light On Yoga |date=1991 |origyear=1966 |publisher=Thorsons |isbn=978-1855381667 |pages=166-170}}
* {{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=Saraswati |first=Swami Satyananda |authorlink=Swami Satyananda Saraswati |title=Asana Pranayama Mudra Bandha |url=https://books.google.com/books?id=YpR1QgAACAAJ |date=1 August 2003 |publisher=Nesma Books India |isbn=978-81-86336-14-4}}
* {{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=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 |date=2004 |publisher=Nesma Books India |isbn=978-81-85787-08-4}}


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

Revision as of 11:35, 25 June 2020

Paschimottanasana

Paschimottanasana (Template:Lang-sa; IAST: paścimottānāsana), Seated Forward Bend,[1] or Intense Dorsal Stretch[2] is a seated forward-bending asana in hatha yoga and modern yoga as exercise.

Etymology and origins

Paschimottanasana illustrated in an 1830 manuscript of the Jogapradipika
This article contains Indic text. Without proper rendering support, you may see question marks or boxes, misplaced vowels or missing conjuncts instead of Indic text.

The name 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.

Description

The pose is entered from Dandasana by bending forward from the hips 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.[6]

People who have difficulty bending their backs should exercise caution when performing this asana.[7]

Variations

Urdhva Mukha Paschimottanasana is a balancing form of the pose, legs and hands pointing upwards.[8]

See also

References

  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. ^ Iyengar 1991.
  7. ^ Kapadia, Praveen (2002). Yoga Simplified (1st ed.). Hyderabad, India: Gandhi Gyan Mandir Yoga Kendra. pp. 124–125.
  8. ^ "Urdhva-Mukha Paschimottanasana". Ashtanga Yoga. Retrieved 8 February 2019.

Further reading

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