As a yoga teacher and naturally flexible person, people say that I don’t practice yoga because I often don’t practice yoga, so people say that they’re not flexible. But that’s true why You practice yoga! Among my favorite poses for increased flexibility is the sitting forward bend, also known by its Sanskrit name Pasimotanasana. (Pronounced Pah-She-moh-ton-ahs-uh-nuh)
The forward bend when you sit may not be visible much in a single still image. But what you can’t see is how this stretch benefits so many different parts of your body.
“Pasimotanasana “We’re excited to be able to help you get started,” said Stephanie Sanders, Vice President of Body Fitness Programming. Many More than just stretching a hamstring.
Read on to learn how to master this useful basic pose.
The bend in front of the seat (Pasimotanasana): Step-by-step instructions
- Start with staff poses: stretch your feet together in front of you, turn your back to the floor, bend your feet and turn your toes towards the ceiling. Your hands should be placed on your thighs or on the floor next to them.
- Draw your abdomen inward, hinge on your hips rather than your hips, tilt forward, and walk your hands slowly towards your feet. Avoid using excessive rounding on your back or using your arms to pull yourself into the pose.
- Grab your toes, sides of your feet, shins, ankles – whatever flexibility allows, you don’t force it, rest in the pose while maintaining your neutral spine.
- Holds 5 or more breaths. Try to relax in your posture for a deeper stretch with each exhale.
How to make it easier to turn forward when sitting
Pasimotanasana It’s an intense stretch that makes everyone comfortable even for beginners. Changing the forward fold when you sit does not reduce its benefits, but it makes it more accessible.
- “If you have hamstrings or tension in your lower back, either lift your hips or bend in your knees (sitting on a yoga block or a folding blanket), or bend in your knees,” says Sanders.
- “If tension is on your back, try reaching out with your extended spine before relaxing forward. Use blocks on either side of your knee to support your arms and trust gravity to do the rest,” she says.
- You can also separate your legs so that your heels separate your hips. This should leave more space for your chest and belly.
How to strengthen the bend in front of you sitting
The folding in front of you when you sit is a strong stretch on the back. For those with flexible hamstrings and no pain from dropping, it can strengthen their posture.
- You can stretch your legs straight to enhance your hamstring stretch.
- Place a yoga block on the sole of your feet to deepen your stretch.
Beginner’s tips for doing a sitting front bend
Pasimotanasana It’s not about depth. Many beginners believe that they need to keep their legs straight and touch their nose to “achiev” this pose.
In reality, maintaining a neutral spine and curved knee is the same as being safer and “correct.” Round your spine and put your nose on your knees can cause back pain and compression. Instead, focus on placing your upper body on your thighs.
It is important to listen and breathe when you start practicing folding while sitting forward. If you can’t maintain your posture through three long breaths, you may have been deep, too fast, and too fast. Take your time to find your depth in this pose. Stay, breathe, and deepen.
Benefits of sitting forward bend
Pasimotanasana This is a simple pose with a wide range of benefits.
- Stretch the back of your body from your heel to your head
- Helps to promote spinal extension
- Creates inner calm with breath
Variations of the front bend when you sit
If you’re looking for other types of bends that offer slightly different stretches, here’s what you should try.
1.Uttanasana))
- Start at the top of the mat in the mountain pose. Inhale and lift your arms straight, facing forward. Exhale, hinge into your lower back, and reach for the floor.
- Bend your knees slightly, fold your torso over your legs, and place your spine down much further down.
- Bring either your fingertips or palms to the floor and hold your fingers along your toes.
- Look at your feet. Spiral your shoulders sideways and move away from your ears.
- Lift the arch of your feet. Lift the patella to wrap your legs around.
- Lift your tailbone towards the ceiling, rotating your thighs inward.
- Shift your weight slightly forward to your feet, so that your hips align over your heels.
- If possible, start straightening your legs.
2. Bound angle pose (Badakonasana))
- Sit on the floor with your butt bones directly below you. (This will prevent you from pushing the tailbone.)
- Put the soles of your feet together and drop your knees to the sides. The outer edge of the foot should touch.
- For comfort, draw the heels near the gro diameter.
- Place your thumb on the ball of your feet and wrap the remaining fingers around the top of your toes, as if you were holding an open book.
- Keep your tall spine and fold forward without overly rounding your back or rolling your knees forward. Hold at least 5 breaths or up to 1 minute.
3. The wide leg bends towards the front of the seat (Upavistha Konasana))
- Start with staff poses: stretch your feet together in front of you, turn your back to the floor, bend your feet and turn your toes towards the ceiling. Your hands should be placed on your thighs or on the floor next to them.
- Bend your feet and turn your toes towards the ceiling to open your feet comfortably.
- Do not curl your back, place your hips over your waist, and walk slowly forward. Hold for 30-60 seconds.
