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“Paschima” (पश्चिम) means “west” or “back.”
“Uttana” (उत्तान) means “intense stretch.”
“Asana” (आसन) means “pose” or “posture.”
In this extreme extension of the back of the body, the ego becomes subdued and the mind quiet.
This yoga pose stretches the muscles around the spine and lower back thus improving blood circulation.
As the body moves forward the calf muscles are stretched thus toning them and shaping the legs.
The neck and shoulders are also put to work thus building strength around them.
The hamstrings are stretched too (to ensure maximum stretch, the knees should be extended as per your comfort).
Improves the alignment of the vertebral column.
Throat Chakra
(Vishuddha Chakra)
Self-Expressive Identity, Communication, And Integrity.
“My Voice Matters.”
Solar Plexus Chakra
(Manipura)
Ego Identity, Personal Power, and Ambition.
“I’m Worthy.”
Sacral Chakra
(Swadisthana Chakra)
Emotional Identity, Creativity, and Desire.
“I’m Joyful.”
Root Chakra
(Muladhara Chakra)
Physical Identity, Stability, and Sense of Safety.
“I Belong.”
1. Seated on the mat with both legs stretched out in front and the spine raised up and straight, ensuring the knees are extended.
2. With arms stretched out and taking it above your head raise your upper body upwards.
3. Slowly with the arms stretched bring the entire body forward bending it from the hip joints and move closer to the legs bringing the stretch with the arms in front of you.
4. The spine remains stretched and bring the lower ribs as close as possible to your thighs and feel the stretch at the lower back.
5. To maintain the balance in this pose hold your big toes with your fingers and begin to pull yourself forward slowly.
6. Your chest should be close to the knees and tummy close to the thighs.
7. To complete the pose the entire body is resting on your legs with head and neck inside. Focusing on breath is essential to keep the body relaxed.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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