Anatomy of Sitting

Forward Bending Asanas

By,
IBOTOMBI MEITEI
SUVITH V DAS
BNYS 3rd YEAR

Asanas Going to discuss.

Paschimottanasana
Janu

Sirsasana

Upavista
Baddha

Konasana

Konasana

Kurmasana
Supta

Kurmasana

Balasana

1. Paschimottanasana
(West Stretching)

Steps:

- inhale, raise both arms sideways upto

shoulder
level, turn the palms upwards
- raise the arms further up vertically touching
the
biceps
- exhale and bend the trunk forwards from the
lower back
- with index fingers hold the big toes
- maintain the position for a while

Muscles involved

Contra-indication

Sleeped disc

Sciatica or hernia

Pregnency

Energetic (Pranic) Benefits

Stimulates manipura chakra (solar plexus

center)

Balances the prana within the body

Mental Benefits

Calms the mind

Improves concentration

2. Janu Sirsasana
(Head to Knee Pose)
Steps
Bend your right knee and place the right foot on the inside
of the left thigh towards your perineum, let the right lower
leg rest on the floor, shin in a right angle with the left leg.
Keep the left foot flexed, lengthen the spine on an inbreath
and on an outbreath turn the spine a little to face the left
leg and than fold forward from the hips.
Keep your spine long chest open and shoulders drawn
down. Relax your face.

3. Upavista Konasana
(Wide-Angle pose)

Steps

Sit in Dandasana

Slowly open your legs to position them to 90

degrees to your hips. Lean back slightly as you
do this.

Now bend forward towards the floor, widening

your hips a little more.

Slowly pin your upper thighs to the floor so that

the knees face the ceiling.

Continue.

Stretch your legs even tighter through the balls

of your feet and heels as your toes also point to
the ceiling.

Now stretch your hands towards your

outstretched legs keeping the thighs firmly
anchored to the ground.

As you move forward, move your hip joint

accordingly. Do not bend ahead of your waist.
Bend only your torso and hold your toes.

Maintain this pose for a few minutes and slowly

release and come back to the starting position.

4. Kurmasana
(Turtle Pose)

Sit in dandasana Now spread out your legs as wide as you can.
While bending both your knees you should put your arms under your bent
knees.
Continue to move your arms even further under your legs till they reach
behind your back. Keep the palms of your hands facing downwards while
doing this.
Now slowly begin to straighten your legs and use them to pull your
shoulders towards the floor.
Let your forehead or chin touch the floor or alternatively, let your head
hang downwards.

5. Supta Kurmasana
(Reclining Turtle Pose)

6. Balasana
(Childs Pose)

Steps

Start by kneeling on your hands and knees.

Release your toes on the floor and separate your knees

about hip width apart.

As you exhale, slowly lower your buttocks towards your

heels feeling the tailbone lengthen away from the back
ofyour pelvis.

As your torso folds over your thighs, lengthen the back

of your neck before your forehead rests on the floor.

Lay your arms by the thighs with palms facing

up and feel how the weight of your shoulders
lightly spreads the shoulder blades.

Take several slow breaths into the belly and

lower your back as you rest here.

As you exit, inhale and lengthen the torso

forward over the thighs and rise up as the
tailbone presses down into the pelvis and
towards the heels.

7. Baddha Konasana
(Bound Angle Pose)

Steps
Sit in dandasana
Pull in your feet and place the soles of the feet together, as close
as possible to your pelvis, let the knees fall out to your sides.
Release your groins, the head of the thigh bones, and allow the
knees to relax down as well, dont push them.
Hold your big toes with the first two fingers and your thumb, or
hold the outsides of your feet.
Keep your pelvis level, sit with a straight back.

Special Indication
Pregnancy

 The

Visceral organs are massaged,

in particular
Pancreas
Spleen
Kidney
Liver
Reproductive
Adrenal

glands and

Abdominal

Good

organs

muscle

for digestive disorder

Common Indication

Digestive disorder

Diabetic

Constipation

Flatulence

Loss of appetite

Reproductive organs

Toned

Sexual disorders

can relieved

For women

Regulate menstrual cycle