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merging from Janusirsasana, a common variant with one knee out to the side; see there for attrib.
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[[File:Paschimotanasana Yoga-Asana Nina-Mel.jpg|thumb|Pashchimottanasana]]
[[File:Paschimotanasana Yoga-Asana Nina-Mel.jpg|thumb|Pashchimottanasana]]


'''Pashchimottanasana''' ({{lang-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]].
'''Pashchimottanasana''' ({{lang-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.


== 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]]'']]


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 |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 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 Janusirsasana ({{lang-sa|जानु शीर्षासन}}; [[IAST]]: ''jānu śīrṣāsana'') comes from the Sanskrit words ''janu'' (जानु, jānu) meaning "knee" and ''shirsha'' (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.<ref name=Sjoman/> It is described in [[Krishnamacharya]]'s 1934 ''[[Yoga Makaranda]]'',<ref name=Sjoman/><ref>{{cite book |last1=Krishnamacharya |first1=Tirunamalai |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]].<ref name=Sjoman>{{cite book |last1=Sjoman |first1=Norman E. |author-link=Norman Sjoman |url=https://books.google.com/books?vid=ISBN8170173892 |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |orig-year=1996 |isbn=81-7017-389-2 |pages=88, 100, 102}}</ref><ref name=Ashtanga/>
The pose is described in the 15th-century ''[[Hatha Yoga Pradipika]]'', chapter 1, verses 28-29.


== Description ==
== Description ==


The pose is entered from [[Dandasana]] (the 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}}
Paschimottanasana is entered from [[Dandasana]] (the 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>

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==

Janusirsasana 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>


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}}
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}}
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<gallery mode=packed>
<gallery mode=packed>
File:Janusirsasana_Yoga-Asana_Nina-Mel.jpg|Janusirsasana
File:Pada-Hasthasana.jpg
File:Paschimottanasana.jpg
File:Pada-Hasthasana.jpg|Pada Hasthasana
File:Paschimottanasana.jpg|Paschimottanasana variant
</gallery>
</gallery>


Revision as of 16:55, 17 November 2022

Pashchimottanasana

Pashchimottanasana (Template:Lang-sa), 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.

Etymology and origins

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 Janusirsasana (Template:Lang-sa; IAST: jānu śīrṣāsana) comes from the Sanskrit words janu (जानु, jānu) meaning "knee" and shirsha (शीर्ष, śīrṣa) meaning "head",.[6] The pose is a modern one, first seen in the 20th century.[7] It is described in Krishnamacharya's 1934 Yoga Makaranda,[7][8] and in the works of his pupils, B. K. S. Iyengar's 1966 Light on Yoga[9] and Pattabhi Jois's Ashtanga Vinyasa Yoga.[7][6]

Description

Paschimottanasana is entered from Dandasana (the 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.[10][11] People who have difficulty bending their backs should exercise caution when performing this asana.[12]

Variations

Janusirsasana 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.[9][13]

Urdhva Mukha Paschimottanasana, also called Ubhaya Padangusthasana, is a balancing form of the pose, legs and hands pointing upwards.[14][15]

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.[16]

Trianga Mukhaikapada Paschimottanasana has one leg bent as in Virasana.[17]

Ardha Baddha Padma Paschimottanasana[18] has one leg crossed over the other as in Padmasana.[19]

  • Janusirsasana
    Janusirsasana
  • Pada Hasthasana
    Pada Hasthasana
  • Paschimottanasana variant
    Paschimottanasana variant

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. ^ a b "Janu Shirshasana A". Ashtanga Yoga. Retrieved 2011-04-09.
  7. ^ a b c Sjoman, Norman E. (1999) [1996]. The Yoga Tradition of the Mysore Palace. Abhinav Publications. pp. 88, 100, 102. ISBN 81-7017-389-2.
  8. ^ Krishnamacharya, Tirunamalai (2006) [1934]. Yoga Makaranda. Translated by Ranganathan, Lakshmi; Ranganathan, Nandini. pp. 77–83.
  9. ^ a b Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Unwin Paperbacks. pp. 148–151. ISBN 978-1855381667.
  10. ^ Iyengar 1991, pp. 166–170.
  11. ^ Mehta 1990, p. 64.
  12. ^ Kapadia, Praveen (2002). Yoga Simplified (1st ed.). Hyderabad, India: Gandhi Gyan Mandir Yoga Kendra. pp. 124–125.
  13. ^ Saraswati, Swami Satyananda (2003). Asana Pranayama Mudra Bandha. Nesma Books India. pp. 235–236. ISBN 978-81-86336-14-4.
  14. ^ "Urdhva-Mukha Paschimottanasana". Ashtanga Yoga. Retrieved 8 February 2019.
  15. ^ Iyengar 1991, p. 173.
  16. ^ Iyengar 1991, pp. 170–173.
  17. ^ Iyengar 1991, pp. 156–157.
  18. ^ "Ardha Baddha Padma Paschimottanasana". Yoga Vastu. October 2020.
  19. ^ Iyengar 1991, pp. 153–156.

Sources

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