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Pachimottanasana

seated forward fold pose

Pachimottanasana

  • Stretches the entire back of the body.

Contraindications

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GETTING INTO THE POSE
  • From dandasana push the sit bones into the mat to stretch the crown of the head up. Create length in the back.
  •  Straighten the legs, big toes together. Toes point straight up.
  •  Exhale: pull in the lower abdomen slightly to make room to bend and bend forward from the hips with your back straight.
  •  Sternum goes towards the toes, toes towards the sternum.
  •  Grasp the feet with your hands or, if that is not possible with a straight back, wrap a strap around the balls of the feet and pull on the strap or grab the legs.
  •  If the stretch is felt mainly at the joints, bend the knees slightly and place something under the knees to soften the stretch slightly and move it to the center of the muscles. You can also sit on a folded blanket.
  •  Look slightly forward until you have your entire upper body lying on your legs with your back straight, only then do you bring your forehead to your shins.
BREATH

  • Inhale: create length between the heels and the sit bones & the sit bones and the crown.

  • Exhale: bend deeper.

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  • Breathe into the back and sides of the chest.

GETTING OUT OF THE POSE

  • Exhale: release the hands.

  • Inhale: come up again with your back straight.

PREPARATORY POSES
SUBSEQUENT POSES
  • Janu Sirsasana | Head to toe pose
  • Upavista Konasana | Wide legged seated forward fold
REPLACEMENT POSES
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