Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it
By Dr. Ankit Sankhe +2 more
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By Dr. Ankit Sankhe +2 more
Table of Contents
Do you want to feel better, increase your stamina and live much longer years of your life? Just start practising Yogasana. You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.
Yoga is believed to be originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC. You may also find references to yoga in the classic text of the Bhagavad Gita. It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion) and Jnana yoga (yoga of knowledge).
By performing Yogasana, one might gain flexibility in the body. Here we bring to you one such asana called Paschimottanasana. You might require more convincing to get moving. So, let’s learn more about how to do Paschimottanasana, its benefits and much more.
Paschimottanasana is a Sanskrit name which translates as “west stretching pose,” displaying the sunset of a practice traditionally initiated facing the rising sun1.
Paschim means the West-side. This name indicates the back of the body from the head to the heels. In Paschimottanasana Yoga, the back side of your whole body, including the spine, is intensely stretched. When both the legs are stretched in a straight position on the ground while holding the big toes with hands and placing the forehead on the knees makes a seated forward bend yoga2,3.
As the name suggests, the seated forward bend yoga profoundly stretches the dorsal part of the back, including the spine and muscles. As a result, this stretching helps to open the spine and tone the back muscles1.
Paschimottanasana yoga acts on the Manipura chakra. The regular practice of Paschimottanasana stimulates the Manipura chakra, which controls the energy balance of the body by activating digestive fire. It regulates the functions of the pancreas and digestive organs2.
It takes you into the inner dynamics and mysteries of your lives. As you fold into yourself, the asana offers a deeper self-reflection, which nourishes you emotionally. Therefore, Paschimottanasana might be called the destroyer of sicknesses1.
A few variations in Paschimottanasana include:
Did You Know?
Paschimottanasana involves intense stretching of both legs and the back of the body1. Therefore, it is vital to retain the form to avoid wounding and gain maximum benefit from the asana.
Dandasana is the seated forward bend and a preparatory pose for Paschimottanasana. It allows the deeper symmetrical forward bends1.
The following are the steps to practise Paschimottanasana:
You might try a few modifications if you find difficulties while performing Paschimottanasana.
Did you know that Paschimottanasana, also known as the seated forward bend in yoga, is considered a powerful pose that is believed to have the ability to eliminate various health issues? According to traditional Yogic texts, this asana involves a deep stretch of the entire back of the body, which can help improve flexibility and relieve tension8.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Paschimottanasana stretches the whole back of the body4. Some of the potential benefits of Paschimottanasana are:
Scientific research2 has indicated that the occurrence of diabetes is increasing due to stress, unhealthy food habits, less physical activity and modern life; this requires immediate attention.
With the goodness of Yogasana, we might use it as an alternative lifestyle. Performing yoga brings health and steadiness to the body. Hence, Paschimottanasana might be an excellent asana for combating Diabetes. Paschimottanasana yoga may help reduce bodily stress; it stimulates the abdominal organs like the pancreas responsible for insulin production and aids in regulating the glucose levels in the body2.
Paschimottanasana may be considered a good yoga pose to reduce belly fat. If you are overweight and trying to lose weight since a long time, regularly practising Paschimottanasana might resolve your problems. According to a study8 (Shukla et al., 2014) conducted on obese individuals, daily practice of Paschimottanasana and a few warm-up exercises along with a proper, healthy diet might help with fat reduction.
Yoga practice might help develop the mind and body; however, it is not an alternative to modern medicine. You should not depend on yoga alone to treat any condition. Please consult a qualified physician who will assess your condition correctly and advise accordingly. However, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid physical injuries.
It’s encouraging to see how consistent practice of Paschimottanasana can bring positive changes to the body and overall well-being. Based on my observations, I’ve noticed that children with Autism Spectrum Disorder (ASD) can improve their flexibility over time by practising the seated forward bend, also known as Paschimottanasana. This yoga posture strengthens the hamstrings and spine, allowing children to gradually increase their ability to touch their toes9.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Shunya Mudra and How to Do It By Dr. Ankit Sankhe
A few precautions must be followed before performing Paschimottanasana:
With the guidance of a well-qualified yoga expert, one might assess and analyse the risk factors and continue to practice Paschimottanasana with precautions.
Based on my experience, I have observed that practicing Paschimottanasana, the seated forward bend in yoga, can be potentially useful in managing Irritable Bowel Syndrome (IBS). It has shown promising results in providing relief for IBS symptoms when used alongside conventional medical therapy. Paschimottanasana’s holistic approach may promote physical, psychological, and spiritual well-being, making it a valuable addition to the management of IBS10.
Dr. Smita Barode, B.A.M.S M.S.
Also Read: Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
Paschimottanasana is a classic seated forward bend yoga. It is considered one of the best yogic postures and might be renowned as a destroyer of sicknesses as it activates the Manipura chakra, consolidating the energy balance of the body. In Paschimottanasana, the entire back of the body is intensely stretched, making the spine flexible and mobile. In addition, it may help to massage the abdominal organs aiding in fighting abnormal sugar levels in the body as in the case of diabetes. However, people should practice Paschimottanasana with the utmost precautions and under a trained yoga teacher to avoid any complications.
Also Read: Benefits of Ashwini Mudra and How to Do It By Dr. Ankit Sankhe
Paschimottanasana is a seated forward bend yoga. In this Yogasana, the entire back of the body from head to heels, including the spinal column, is deeply stretched. This benefits spine mobility and overall flexibility. It adds to the calmness of the mind and reduces anxiety1,4.
Paschimottanasana is a Sanskrit name that means west stretching pose. It is also called seated forward bend, seated forward fold and posterior stretch posture1,3,4.
Paschimottanasana may be performed by doing a few modifications. You may use a rolled blanket or a cushion to add more length to your spine. A strap or a scarf may also be used as leverage to lengthen your spine and lean forward. For the beginner, slight bending of the knees might allow a comfortable stretch4.
There are some contraindications for Paschimottanasana yoga. People with recent abdominal surgery, slipped discs, stomach ulcers, diarrhoea or back and abdomen pain should avoid doing it. Paschimottanasana is not recommended for pregnant women2,3.
Paschimottanasana might help combat Diabetes. If you regularly perform Paschimottanasana yoga, it might give your abdominal regions a good massage, stimulate pancreas functions, and increase insulin production, aiding in regulating the glucose levels in the body2.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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