Dr. Weil: Yoga - Seated Forward Bend

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Yoga - Seated Forward Bend

 

According to traditional text, the Seated Forward Bend (the pose's

original

name, Paschimottanasana, literally translates as " intense stretch of

the

west, " ) can not only help a distracted mind unwind, but can be

helpful in

reducing obesity and curing diseases. The pose undoubtedly stretches

the

spine, shoulders and hamstrings. Traditionally, it is also said to:

Relieve stress and mild depression

Stimulate the liver, kidneys, ovaries and uterus

Improve digestion

Help relieve the symptoms of menopause and menstrual discomfort

Soothe headache and anxiety and reducing fatigue

Contraindications/Cautions

Use caution if you are currently or have experienced any of the

following:

• Asthma

• Diarrhea

• Back injury: Only perform this pose under the supervision of an

experienced teacher.

Step by Step

1. Sit on the floor with your buttocks supported on a folded blanket

and

your legs straight in front of you. Press actively through your

heels. Rock

slightly onto your left buttock, and pull your right sitting bone

away from

the heel with your right hand. Repeat on the other side. Turn the

top thighs

in slightly and press them down into the floor. Press through your

palms or

fingertips on the floor beside your hips and lift the top of the

sternum

toward the ceiling as the top thighs descend.

2. Draw the inner groins deep into the pelvis. Inhale, and keeping

the front

torso long, lean forward from the hip joints, not the waist.

Lengthen the

tailbone away from the back of your pelvis. If possible take the

sides of

the feet with your hands, thumbs on the soles, elbows fully

extended; if

this isn't possible, loop a strap around the foot soles, and hold

the strap

firmly. Be sure your elbows are straight, not bent.

3. When you are ready to go further, don't forcefully pull yourself

into the

forward bend, whether your hands are on the feet or holding the

strap.

Always lengthen the front torso into the pose, keeping your head

raised. If

you are holding the feet, bend the elbows out to the sides and lift

them

away from the floor; if holding the strap, lighten your grip and

walk the

hands forward, keeping the arms long. The lower belly should touch

the

thighs first, then the upper belly, then the ribs, and the head

last.

4. With each inhalation, lift and lengthen the front torso just

slightly;

with each exhalation release a little more fully into the forward

bend. In

this way the torso oscillates and lengthens almost imperceptibly

with the

breath. Eventually you may be able to stretch the arms out beyond

the feet

on the floor.

5. Stay in the pose anywhere from 1 to 3 minutes. To come up, first

lift the

torso away from the thighs and straighten the elbows again if they

are bent.

Then inhale and lift the torso up by pulling the tailbone down and

into the

pelvis.

Modifications & Props

Most students should sit up on a folded blanket in this pose, and

most

beginners need to hold a strap around the feet. Extremely stiff

students can

place a rolled up blanket under their knees.

Variation

Urdhva Mukha (urdhva = upward, mukha = face) Paschimottanasana

Lie on your back, exhale, and bend your knees into your torso. Then

inhale

and extend the heels toward the ceiling. Slowly, on an exhalation,

swing

your feet toward the floor above your head. You may or may not be

able to

reach all the way to the floor. Try not to let the back of the

pelvis lift

very far from the floor - this is an upside-down version of

Paschimottanasana, not Salamba Sarvangasana or Halasana.

Beginner's Tip

Never force yourself into a forward bend, especially when sitting on

the

floor. Coming forward, as soon as you feel the space between your

pubis and

navel shortening, stop, lift up slightly, and lengthen again. Often,

because

of tightness in the backs of the legs, a beginner's forward bend

doesn't go

very far forward and might look more like sitting up straight.

Deepen the Pose

Once you are fully in the forward bend you can re-extend the elbows.

There

are several ways to do this. You can clasp your hands around the

soles of

the feet, or turn the back of one hand to the soles and grip its

wrist with

the other hand. You can also place a block against the soles of your

feet

and grip its sides with your hands.

Partnering

A partner can help you release your lower back in this pose. Have

your

partner stand behind you facing your back. Perform the pose, then

have your

partner press his/her hands against your lower back and pelvis. The

hands

should be turned so the fingers point toward your tailbone. Remember

though

that the pressure isn't to push you deeper into the forward bend;

rather,

gentle pressure (parallel to the line of the back) encourages the

back,

spine and tailbone to lengthen away from the torso. Extend the front

torso

against this downward action.

Please consult your physician before starting this or any exercise

program.

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