PASCHIMOTTANASANA

Seated, Forward Bending Postures or Intense West Side Stretch

For Ardha Baddha Padma Paschimottanasana, click here.

Brahmacharya sana Parivrtta Paschimottana sana Paschimottana sana Salamba Paschimottana sana Urdhva Mukha Paschimottana sana I Urdhva Mukha Paschimottana sana II Supta Paschimottana sana Utthita Paschimottans anasa

"Paschima" literally means the west. It implies the back of the whole body from head to the heals. The anterior or eastern aspect is the front of the body from the face down to the toes. The crown of the head is the upper or northern aspect, while the soles and heels of the feet form the lower or southern aspect of the body. In this asana the back of the whole body is intensely stretched, hence the name. "Ugra" means formidable, powerful and noble. "Brahmacharya" means religious study, self-restraint and celibacy.

Effects:
This asana tones the abdominal organs and keeps them free from sluggishness. It also tones the kindeys, rejuvenates the whole spine and improves digestion. The spines of animals are horizontal and their hearts are below their spine. This keeps them healthy and gives them great power of endurance. In humans, the spine is vertical and the heart is not lower than the spine, so that they soon feel the effects of exertion and are also susceptible to heart diseases.

In Paschimottanasana the spine is kept straight and horizontal, and the heart is at a lower level than the spine. A good stay in this pose massages the heart, the spinal column and the abdominal organs, which feel refreshed and the mind is rested. Due to the extra stretch given to the pelvic region more oxygenated blood is brought there and the gonad glands absorb the rquired nutrition from the blood. This increases vitality, helps to cure impotency and leads to sex control. Hence, this asana was called "Brahmacharyasana. Brahmacharya means celebacy and a Brahmachari is one who has controlled the sex apetite.
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Paschimottanasana
(Seated) Forward Bend, Intense West Side (of the body) Stretch, Complete Posture
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Also known as "Ugrasana" or "Brahmacharyasana". The Tantric sources offer a variation, which can be seen here). Also known as Ugrasana, which means ruling strictly or severely. x

Paschimottanasana

Demonstrated by Patricia Walden

Photo by Andree Lerat Andree Lerat Photography Tel. 617-738-9553 1999 Yoga Journal Tel: 510-841-9200 or eMail

Paschimottanasana
Full Forward Bend Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

See that the back of the legs at the kee joints rests firmly on the ground. In the initial stages the knees will be lifted off the flor. Tighten the muscles at the backs of the thighs and pull the trunk forward. Then the backs of the knee joints will rest on the floor. Try and stay in whatever pose you can achive from one to five minutes, breathing evenly. Advanced students may extend the hands straight, rest the palms on the floor, join the thumbs beyond the outstretched feet and rest the chin on the shins beyond the knees. Stay for a minute or two with even breathing.

Ashtanga Hand Position Sequence

Position 1: Yoga Toe Hold

Take hold of the big toe with the index finger, with your thumb on the toenail in "Yoga Toe Hold." This is an accupressure point said to stimulate the brain.

Inhale, extending the spine. Make this spinal extension a back bend by lifting the chest. Bow forward (not down) from the waist, thinking chin to shin, belly to thighs, not forehead to knee. Lift your elbows, keeping your shoulder blades down along the spine.

Hold, engaging the thighs and extending the spine for five, even Ujayyi breaths. The dristhe is the big toe

Demonstrated by Maggie
From Carl Nelson's the sorely missed Ghita Technologies site.

Hand Position 2: Clasping the Feet

Yogi Unknown
(eMail us if you know the Yogi's name!)

Inhale, look up and extend the spine. Take the sides of the feet or clasp the hands behind the feet. Exhale and fold as before, holding for five long, even Ujayyi breaths.

Position

3:

Reverse

Grip

Demonstrated by Kate Miller

Willow Street Yoga Center Suzie Hurley, Director 6930 Carroll Ave., Suite 100 Takoma Park, MD 20912 Tel. 301-270-8038

Inhale, look up and extend the spine. Take "Reverse Grip" where the right hand takes hold of the left wrist, palms facing out. Engage the shoulders, and fold as above and hold for another five, long, even Ujjayi breaths.

Demonstrated by Anne Nuotio

Ashtanga Yoga School Helsinginkatu 16 00500 HELSINKI Tel. 09-8702921

(Hastasana) Maggie's Feet

Inhale, look up and extend the spine. Drape your hands over your feet, where the big toe will press into the heel of the wrist. Exhale and fold again as above, holding for the same five deep breaths. Make certain the shoulders are engaged and extension comes from the lower back.

Parivrtta Paschimottanasana

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Revolved Forward Bend

Parivrtta Paschimottanasana
Demonstrated by B.K.S. Iyengar
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8 Taking the bind and bring the shoulder to the outside of the opposite knee. Extend the spine, engage the thighs. Breathe.

Salamba Paschimottanasana
Supported Forward Bend

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Salamba Paschimottanasana Demonstrated by Jason Gordon

Photograph by Clark Quinn Yoga Journal, March 2001 Tel: 510-841-9200 or eMail

Urdhva Mukha Paschimottanasana I

Upward Facing Forward Bend

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Urdhva Mukha Paschimottanasan a Demonstrated by John Crawford Scott

Certified Ashtanga Teacher

Ashtanga Yoga at Space No. 8 8 Chapel Street Penzance, Cornwall. TR18 4AJ Ashtanga Yoga: The Definitive Step-byStep Guide to Dynamic Yoga by John Crawford Scott 2001 Crown Pub; ISBN: 0609807862

Urdhva Mukha Paschimottanasana II

This asana is also known as Pangustha Halasana or Big Toe (hold) in Plough Pose, and Supta or Reclining Forward Bend.

Urdhva Mukha Paschimottanasana II (Step 1 and 2) Demonstrated by B.K.S. Iyengar

Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Utthita Paschimottansanasa
Lifted or Elevated Forward Bend

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Utthita Paschimottansana n Demonstrated by Andr Sidersky

Hatha Yoga by Andr Sidersky of Kiev, Ukraine

Created on ... September 07, 2001 by Yoga Dancer Designs. This page was last updated on Tuesday, 24-Apr-2007 10:07:37 EDT, and today is Wednesday, 28-May-2008 14:51:24 EDT. We've been blessed with visitors since April, 2002.

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