Yoga - The Seated Forward Bend

This exercise is known as Paschimottanasana which literally translates as ‘intense stretch of the west’. The front of the body is known as the East side and the back side is known as the West side. This pose is helpful in relieving stress and anxiety.

• Sit on the floor with your legs straight out in front of you. It will be more comfortable if you support your buttocks on a thin cushion or folded blanket.

• Outstretch the arms and then raise them above your head.

• Inhale and stretch the spine upwards as you reach forward to grasp your toes.

• Begin to slowly bring the back forward as you exhale.

• Try to keep the spine as straight as you can by swiveling from the hips.

• Keep the thighs, calves and heels in contact with the floor at all times.

• Keep the neck naturally extended from the spine as you stretch further into the forward bend.

• You should finish the movement with your stomach resting on your thighs, your body relaxed and reaching out to hold your ankles or shins and gently exhaling.

• As you get used to this stretch you should aim to hold your hands around the soles of your feet.

• As you inhale raise your head and resume the upright position with your hands by your sides and palms flat on the floor.

This is not an easy asana and needs practice and patience. Once you have assumed the position try to hold it for 30 seconds and gradually lengthen the time to up to three minutes.

Sufferers from a back injury should seek medical advice if in any doubt that the pose will cause them problems. Asthma sufferers may also be affected.

The Benefits of The Seated Forward Bend include;-

• A calming effect on the brain by relieving stress and mild depression.

• Soothes headaches and anxiety attacks.

• Helps relieve the symptoms of menopause and menstrual discomfort.

• Stretches the spine, shoulders and hamstrings.

• Stimulates the liver, kidneys, ovaries and uterus and improves digestion.

• Yogis have traditionally felt that Paschimottanasana increases appetite, reduces obesity and cures diseases.

 

Classical Music for Yoga

Yoga - The Seated Forward Bend

Baddha Konasana-The Bound Angle Pose

This most familiar of all yoga positions is also known as the Cobblers Pose as it is the typical sitting position of Indian footwear makers and repairers. Traditional yoga texts consider that the Baddha Konasana fights disease and removes fatigue.

• Sit upright with your legs extended to your front. You may sit on a folded blanket or soft cushion for comfort.

• Bend and gently push your knees to either side of your body and as you do so draw your heels as close as you can towards your pelvis and press the soles of your feet together all the time exhaling steadily.

• Keep the outer edges of both your soles in contact with the floor and take hold of your ankles, right hand on right leg, and left hand on left leg. Better still, using the thumb and first two fingers of each hand, hold both big toes.

• Stretch the back and torso upwards with the pelvis staying at right angles to the floor.

• Relax the muscles at the top of the thighs and outer hips so that the knees fall naturally, without force, towards the floor.

• Stay in the pose for up to five minutes breathing quietly and steadily, and then lift your knees and return to the start position with your legs extended to your front while inhaling.

You can repeat this pose as often and for as long as you feel comfortable.

Benefits of the Bound Angle Pose include

• Help in relieving tiredness, anxiety and mild depression and can bring on a feeling of calmness.


• Stimulates the abdominal organs, heart, prostate gland, ovaries, bladder and kidneys and improves general circulation.


• Stretches the inner thighs, groin, knees and ankles.


• Aids in healing and alleviating discomfort from flat feet, asthma, high blood pressure, menstrual discomfort, sciatica and the symptoms of menopause.


• If practised regularly until late pregnancy can help ease childbirth.

Baddha Konasana-The Bound Angle Pose