How to do Paschimottanasana? Forward Bending Yoga Pose | How to Touch Your Toes |Seated Forward Bend

Transcript

[Music] namaste everyone i am sheela bharadwaj and i have with me ananya giri we are both teachers of the yoga institute and today we are going to teach you how to do paschimothanasana question is the west and in the context of this asan it means the complete back side of the body and uttanasana is a stretch so pashtumathanasan is a complete stretch to the back side of the body let's see how to do the posture coming to a seated posture first getting your legs straight in front of you and coming on top of your sitting bones and getting your backs completely straight getting your hands by the side of your hips shoulder elbow is completely relaxed neck is relaxed gaze at a point in front of you toes are together feet are together and toes are pointing up now you can come and stay in this posture in two ways one is to stay in the posture for a minute or so breathing normally the second one is in a dynamic manner so you come into the posture stay there for six seconds and then come back we will see the dynamic posture to get into the posture inhaling get your hands by the side of the chest elbows near the body palms facing down and go back slightly this is just to get leverage to get into the posture and exhaling move forward grab hold of your big toe extending the spine fold forward getting your forehead either onto your knees or slightly forward wherever you reach and you can try to get your elbows towards the floor toes are still pointing up you can stay here for around six counts and to come out of the posture inhaling cut come up and get your hands by the side of the chest this time you will not move back and exhaling get your palms to the floor all right now this is a very good posture to get a stretch to the entire back side of the body as you can see this gives a complete stretch to the spine and to the full back side of your legs right up to your ankles as you can see this also gives a very good compression to your abdominal muscles and strengthens your core muscles now let's see who cannot perform this asana there are a few contra indications or limitations to this asana so since it's a complete stretch to the entire spine anyone with any spinal injuries cannot perform this asana and since it also gives a complete compression to your abdominal muscles anyone with hernia peptic ulcers or pregnant women cannot perform this asana since it is also a complete forward fold anyone with any eye disorders can also not perform this asana anyone with heart ailments or high blood pressure will also not perform this asan remember that getting into this posture or attaining the final posture is not an easy one so take it very easy and slowly to avoid any injuries now our guru hansama will throw some more light on this asana thank you very much namaskar steps of patchy botanasana and its final form brings about a sense of achievement and makes the person humble this asana helps to relieve your stress and calm the mind it also enhances your concentration daily practice of pastimurtanasana develops by ranking how in the person of power is an inner principle practiced by a person for his self-development where ragyam how is the principle of non-attachment which encourages a person to accept the world as it is with constant practice of this asana you will let go all pettiness and useless cravings coming in your mind you will also learn to live without causing unnecessary stress to yourself as well as others practice pacimothanasana regularly to get its physical benefits and to strengthen your sense of surrender dedication and commitment namaskar