8/13/2019 29 Seated Forward Fold or Paschimottanasana.doc

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29 Seated Forward Fold or Paschimottanasana

Paschimottanasana is the basic seated forward fold. It has two lines of energy radiating

from your center. One line travels outward through the legs, the other moves outward

through the spine and arms. our hips will be in dog tilt.

S!"#$O%$

1Sit on the floor with your legs extended straight. &ave your feet hip'width apart so

the legs are parallel with one another, wriggle the buttoc(s bac(wards so you are on the

tips of the sitting bones, and sit tall. Place your fingertips on the floor beside your hips,

pointing forward.

2 )oll your things inward toward one another until your (neecaps face the ceiling and the

inner edges of your feet are vertical and parallel with one another. *e on the center of the

bac( of each heel. Spread your toes.

3$nergi+e the leg lines by pressing the legs straight. o this by firmly pressing the bac(

of the thighs down and e-tending the heels away from you, lengthening the "rchilles

tendon. !hen catch your heels on the floor, (eep you toes spread, and press the ball of

each foot away from you. Press through the inner edge of each foot so your legs spiral

inward slightly, and direct the line of energy outward through your legs in the direction

they are pointing. o not strain as you do this. reate the perfect degree of intensity/

not too much, not too little. Increase or decrease it as necessary.

4"lign your torso and elongate your core by moving your shoulders bac(ward and

gently hugging inward with the elbows. !hen press your fingertips down, lift and e-pand

your chest, and bring your lower bac( in so your spine is erect, not rounded. *e alert notto lift your shoulders as you do this. 0eep them down, away from the ears. Flatten the

shoulder blades into your bac(, (eep the abdominals in, and then elongate your core by

moving the sitting bones straight down and the crown of your head straight up, away

from one another.

5*reathe smoothly as you wait for the inner cue to proceed. #a+e straight ahead.

*reathe in deeply when you are ready.

S!"#$!1O

6As you exhale, rotate your pelvis forward and clasp you feet. lasp the outer edges

of your feet, if you can otherwise hold your an(les or shinbones or use a belt to span thedistance. I li(e to insert my thumbs between the little toes and ring toe and pull the outer

edges of the feet bac(ward with my fingers.

1riggle the buttoc(s bac(ward, increasing the dog tilt, and position yourself on the

frontal edge of the sitting bones. oing this will establish the alignment of your center

and help propel your forward into the fold. !hen strengthen the leg lines by pressing the

bac( of your thighs down, spreading your toes, and pushing the ball of each foot away

from you, as before.

! As you inhale, extend your spine up. Press the bac( of your thighs down, concave

your lower bac('/bringing it forward and in/and pull your spine up. 3a(e the front ofyour body long.

8/13/2019 29 Seated Forward Fold or Paschimottanasana.doc

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8/13/2019 29 Seated Forward Fold or Paschimottanasana.doc

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*enefits Seated Forward Fold

Intense stretch to bac( of body/legs, bac(, nec(. 6engthens and strengthens

spine, thereby increasing vitality by improving energy flow. 3assages and stimulates

abdominal organs. Soothing, calming, re7uvenating. )efreshes mind and emotions.

Promotes e-perience of peace.