Seated Forward Bend (Paschimottanasana)

The position of the "Seated Forward Bend" (Paschimottanasana), is one of the most important, known and effective yoga asanas. It is similar to the position of padahastasana but is done sitting on the floor.

Stretches your entire back, it has a very beneficial effect on the abdomen and internal organs (due to the pressure of the position if accompanied with abdominal breathing), and is one of the more conducive asanas to develop body awareness.

Technique: 

1. Sitting on a mat, we put our legs together and straight. 

2. We join hands and when inhale extend upwards (look hands). 

3. Exhaling, hands down (looking hands), and grab the toes. We can grasp the toes, and if we do not, we grab the ankles or the edges of the pants. If your flexibility is limited, don't worry, leave your hands on your knees. We look forward and remain so for several seconds. 

4. Relax head, shoulders and back.

5. Maintain the posture a few minutes (you can start with several seconds and eventually extend to 3 or 4 minutes).

Important details:

• Yoga is not stretching or warming up before jogging, cycling or swimming. Each technique of Yoga is a complete exercise in itself, exercising body and mind.

• It is very important that you remember the following points:

• Do not strive to stretch, but relax.

• Do not force the body, nor keep too comfortable; you have to find the right point and keep stretching.

• As the seconds pass and relax more deeply, muscles will loosening, at that moment you will have to force a bit until the new right point.

• Remember to keep always the diaphragmatic breathing fluid and controlled

• The mind constantly wanders, keep it busy feeling the physical sensations that produces the stretch.

• Try to relax the muscles that are not involved in the posture. This is important because we usually keep unnecessary tension. This requires close attention to the body and be developing body awareness.

• Feel peace, communion (union with yourself) and well-being.

• Although you do thousands of times, live in the present, don't do it mechanically. Do it like the first time.

What not to do:

    

• You do not have to strain your limits or compete or compare yourself with others... 

• Don't give sudden jerks nor bounces.

• If you stay several minutes when undo not make any sudden movements, to avoid injuries. 

• Don't think about anything else while maintaining the posture (you will see how difficult is this, but if you try, the asana becomes an excellent concentration exercise).

Practice this asana several times a week, for weeks, for many years. With practice you will discover the enormous benefits that have (for both body and mind).

Gopal