- Paschimottanasana, also known as Seated Forward Bend, is a yoga posture that stretches the entire back of the body, from the heels to the neck. Here are the steps to practice Paschimottanasana:
- Begin by sitting on the floor with your legs extended in front of you. Sit up tall and engage your core muscles.
- Inhale deeply and raise your arms up overhead, lengthening your spine.
- As you exhale, hinge forward from your hips and reach forward with your hands towards your feet.
- Keep your spine long and avoid rounding your back. You can place your hands on your shins, ankles, or feet, depending on your flexibility.
- Take a few deep breaths in this position and try to relax your shoulders and neck.
- If you are able to go deeper, you can walk your hands further down your legs or wrap them around the soles of your feet.
- Hold the pose for a few deep breaths, then slowly release and come back up to sitting.
- It is important to listen to your body and not force yourself into the posture. If you feel any discomfort or pain, back off and modify the pose as needed. It is also recommended to warm up your body with some gentle stretches before attempting Paschimottanasana.