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Level 5

Paschimottanasana - Forward Bend Stretching the Back

Starting Position: Sit with legs straight

Concentration: on the back and the Manipura Chakra

Breath: coordinated with movement, normal breathing in the position

Repetitions: 1-3 times

Practice: Sit with the legs straight. The hands rest on the thighs. >Inhaling keep the arms straight and raise them above the head. >Exhaling, keep the back straight, bend forward from the hips as far as possible and hold the toes. Knees remain straight. Try to bring the head forward to touch the knees. >Breathing normally hold this position. >Inhaling bring the body upright keeping the arms straight. >Exhaling place the hands on the thighs.

  • Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.

Benefits: Stimulates the Manipura Chakra and life energy. Increases blood supply in the back. Stretches the muscles of the back and along the back of the legs. Activates kidney and pancreas function and aids in achieving a slim figure.

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