Paschimottan Asan for Spontaneous Healing

Out of the 84, 5000 poses, Paschimottan asan or ugra (fierce) asan is one of the 4 asanas described in the Shiva Samhita. It is also listed as one of the 32 most important poses in the Gherand Samhita and as one of 11 poses mentioned in the Hatha Yoga Pradipika. It has been praised as a superior pose that bestows upon the practitioner freedom from misery and a multitude of ailments. It is great for the digestive system and promotes flexibility. It stretches the muscles in the back and hamstrings and calves.  It is also known as the Forward Bend Pose.  One who practices this diligently can attain all desires. (~Shiva Samhita)

Image coming soon!!!

1. Sit on the ground with the feet extended in front of you and toes pointing upward.

2. Rock yourself from side to side so you can find your sitting bones.

3. Once you settle in a comfortable sitting position, keep your legs straight. They should be straight and rigid as a stick. Do not bend your knees.

4. Keep the spine straight with the chin slightly tucked in towards the chest.

5. Inhale deeply and as you exhale, bend forward from the waist and with your hands try to reach your toes while simultaneously bringing your forehead towards your knees.

6. Let the stomach sink in. This will allow a deeper stretch.

7. Hold on to the big toe of each foot with the help of your thumb and index and middle finger of each hand.

8. Allow the elbows to slowly come down to the floor on the outer side of each leg.

9. Hold the position and inhale and exhale normally.

10. Duration: 1 to 5 minutes

11. Follow-up with a backward bend like Cobra pose or Bow Pose.

TIPS: Don’t worry, if you can’t touch your forehead to your knees. The important thing is to keep your legs straight and not bend your knees. I like to do this pose in increments. In the first installment I manage to bring my head close to my knees and hold for 15-20 seconds. With each subsequent repetition of this pose, I try to bring my head closer to my knees. If you can’t grasp your toes, hold on to the ankles instead, until your flexibility improves.

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3 Comments (+add yours?)

  1. S.P.Chakrabortty
    Feb 20, 2012 @ 23:27:03

    I liked this article. Send me information on yoga & meditationrelated to the benefits of diabetic patient.

    Reply

    • yachna
      Feb 21, 2012 @ 12:00:24

      Yoga asans that focus on balancing and healing the solar plexus/ Manipur chakra are recommended for ailments relating to organs associated with the manipur chakra. Getting rid of abdominal fat is veryimportant in diabetic conditions. Some poses would be Dhanurasan, navasan/boat pose, Paschimottan asan/forward bend pose. Another pose involves lying down on your back. Inhaling and lifting both legs, bending the knees and bringing to your chest, then raising the legs together at 90 degrees and slowly bringing back to the ground. Do 3 sets of 15 each and repeat in the opposite direction i.e. lift legs together and bring to 90 degrees, then bend knees and bring to chest. Straighten legs. Do 3 sets of 15 each.
      Any meditation in general (done for 30-45 mins) will help you relax deeply and allow your cells/body to heal and regenerate. Ipersonally prefer Soham meditation.

      Reply

  2. weathergoddess
    Jan 18, 2016 @ 18:42:20

    I came across this post in the Yoga sutras today as I was reading it. And have been drawn to it today.. obviously a big one.. 🙂

    Reply

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