Paschimottanasana - Revision history

Xenja: /* Physical execution */ changed Sivananda Yoga Vedanta

2026-03-28T23:17:44Z

Physical execution: changed Sivananda Yoga Vedanta

← Older revision		Revision as of 01:17, 29 March 2026
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	Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0. </ref>		Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0. </ref>

	The Sivananda Yoga Vedanta Center ~~adds~~ that the ~~key lies in learning how~~ to ~~extend~~ forward ~~right from the base of~~ the spine.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>		The Sivananda Yoga Vedanta Center explains that the head should not be brought to the knees, as this will curve the spine. Instead the torso should be brought as far forward as possible, while keeping the knees and spine straight.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>

	Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>		Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>

Xenja at 23:14, 28 March 2026

2026-03-28T23:14:40Z

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	==The picture and the meaning of the exercise==		==The picture and the meaning of the exercise==

	Heinz Grill describes the spiritual meaning of paschimottanasana as the result of his spiritual research as follows:		Heinz Grill describes the spiritual meaning of paschimottanasana as the result of his spiritual research as follows:<blockquote>"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly. [...] The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 156. ISBN: 978-1-916732-32-2.</ref></blockquote>

	"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."

	"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this ~~ exercise~~."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 156. ISBN: 978-1-916732-32-2.</ref>

	== Variations ==		== Variations ==
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	Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref> Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>		Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref> Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>



	==References==		==References==

Xenja at 23:06, 28 March 2026

2026-03-28T23:06:05Z

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			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	'''Pashchimottanasana''', often also written as Paschimottanasana ([[W:Sanskrit\|Sanskrit]] पश्चिमोत्तानासन, [[W:International Alphabet of Sanskrit Transliteration\|IAST]] ''paścimottānāsana''), English''' seated forward bend''', is a classic [[exercise]] in yoga. The Sanskrit name is composed of the words ''paścima'' "west", which refers to the back of the body,<ref>[https://www.learnsanskrit.cc/translate?search=pazcima&dir=au ''Search results for "pazcima".''] In: ''learnsanskrit.cc''. Retrieved 7 February 2026.</ref> ''uttāna'' "intense stretching"<ref>[https://www.learnsanskrit.cc/translate?search=uttAna&dir=se ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref> as well as ''āsana'' "seat" or, more generally translated, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref>		'''Pashchimottanasana''', often also written as Paschimottanasana ([[W:Sanskrit\|Sanskrit]] पश्चिमोत्तानासन, [[W:International Alphabet of Sanskrit Transliteration\|IAST]] ''paścimottānāsana''), English''' seated forward bend''', is a classic [[exercise]] in yoga. The Sanskrit name is composed of the words ''paścima'' "west", which refers to the back of the body,<ref>[https://www.learnsanskrit.cc/translate?search=pazcima&dir=au ''Search results for "pazcima".''] In: ''learnsanskrit.cc''. Retrieved 7 February 2026.</ref> ''uttāna'' "intense stretching"<ref>[https://www.learnsanskrit.cc/translate?search=uttAna&dir=se ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref> as well as ''āsana'' "seat" or, more generally translated, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref>

	==Physical execution==		==Physical execution==

	~~[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]~~

	Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:		Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:
	:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>		:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>

	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|~~210px~~\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|150px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

Xenja at 23:04, 28 March 2026

2026-03-28T23:04:30Z

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	==Physical execution==		==Physical execution==

			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:		Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:
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	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	~~[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]~~

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

Xenja: Xenja moved page User:Xenja/Paschimottanasana to Paschimottanasana

2026-03-28T23:03:22Z

Xenja moved page User:Xenja/Paschimottanasana to Paschimottanasana

← Older revision	Revision as of 01:03, 29 March 2026
(No difference)

Xenja at 22:53, 28 March 2026

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	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

Xenja: adding health aspects, and references

2026-03-28T22:38:53Z

adding health aspects, and references

← Older revision		Revision as of 00:38, 29 March 2026
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	Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:		Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:
	:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In:''hathapradipika.online''</ref>		:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>

	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York pp. 135</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

	Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0 </ref>		Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0. </ref>

	The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>		The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>
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	Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>		Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>

	[[W:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends starting the pose in a seated position and learning "to bend right from the pelvic region and also extend the arms from the shoulders." During the dynamic phase the elbows should be bent and widened and used as levers. The trunk is pulled forward and in the final position the forehead touches the knees.<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India. p. 166</ref>		[[W:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends starting the pose in a seated position and learning "to bend right from the pelvic region and also extend the arms from the shoulders." During the dynamic phase the elbows should be bent and widened and used as levers. The trunk is pulled forward and in the final position the forehead touches the knees.<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India. p. 166.</ref>

	Ashtanga Vinyasa Yoga teaches that in the sitting position, the pelvis should be tilted forward as far as possible and the underside of the legs tensed so that the heels lift slightly off the floor. Furthermore, variations in hand position and thus in the pulling possibilities can increase the lengthening of the spine.		Ashtanga Vinyasa Yoga teaches that in the sitting position, the pelvis should be tilted forward as far as possible and the underside of the legs tensed so that the heels lift slightly off the floor. Furthermore, variations in hand position and thus in the pulling possibilities can increase the lengthening of the spine.

	In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".<ref>[https://yogasol.com/mastering-the-paschimottanasana-pose-a-power-packed-sit-up/ ''Mastering the paschimottanasana pose''] In:''yogasol.com'' Retrieved 28 March 2026</ref>		In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".<ref>[https://yogasol.com/mastering-the-paschimottanasana-pose-a-power-packed-sit-up/ ''Mastering the paschimottanasana pose''] In:''yogasol.com'' Retrieved 28 March 2026.</ref>

	Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."<ref> Heinz Grill: ''The Soul Dimension of Yoga'', p. 156-158, ISBN: 978-1-916732-32-2. </ref>		Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."<ref> Heinz Grill: ''The Soul Dimension of Yoga'', p. 156-158, ISBN: 978-1-916732-32-2. </ref>


	=== Physical execution in Ashtanga Yoga ===		=== Physical execution in Ashtanga Yoga ===

	In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>		In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>
	~~<br>~~

	<youtube>uzkMkAMffFQ\|500x280\|center\|''Paschimottanasana – Prashantha Yoga''</youtube>		<youtube>uzkMkAMffFQ\|500x280\|center\|''Paschimottanasana – Prashantha Yoga''</youtube>
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	== Health aspects ==		== Health aspects ==

	The healing effects on the body are so numerous in all traditions of yoga that they can be outlined only partially here.		The healing effects on the body are so numerous in all traditions of yoga that they can be outlined only partially here.<blockquote>"Foremost among āsanas, the back-stretch thus makes the breath flow to the rear (i.e.~in the central channel), increases the digestive fire, makes the belly thin and prevents diseases in men."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 29'']] In: ''hathapradipika.online.'' </ref></blockquote>André van Lysebeth mentions positive effects on the spine, neck muscles, nervous system, abdominal organs, lymph circulation, as well as hygienic and aesthetic healing effects.<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York pp. 138-140</ref> Swami Sivananda writes: "The spine becomes elastic and thereby perennial youth is established."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 38 ISBN 81-7052-192-0. </ref>

	"Foremost among āsanas, the back-stretch thus makes the breath flow to the rear (i.e.~in the central channel), increases the digestive fire, makes the belly thin and prevents diseases in men."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 29'']] </ref>

	André van Lysebeth mentions positive effects on the spine, neck muscles, nervous system, abdominal organs, lymph circulation, as well as hygienic and aesthetic healing effects. <ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York pp. 138-140</ref>

	Swami Sivananda writes: "The spine becomes elastic and thereby perennial youth is established."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 38 ISBN 81-7052-192-0 ~~</ref>~~

	Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref>

	Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>		Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref> Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>



	==References==		==References==

Xenja at 22:32, 28 March 2026

2026-03-28T22:32:30Z

← Older revision		Revision as of 00:32, 29 March 2026
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	Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:		Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:
	:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."		:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In:''hathapradipika.online''</ref>

	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York pp. 135</ref>

	Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."		Swami Sivananda instructs: "Lie flat on the back (spine) over the blanket. Keep the legs and thighs fixed on the ground. Stiffen your body. Slowly raise the head and chest and assume the sitting pose. Now exhale and bend the trunk forward till you are able to catch hold of your toes […]. Bend slowIy by gradual degrees. You can even bury your face between the knees."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 36 ISBN 81-7052-192-0 </ref>

	The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.		The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.<ref>The Sivananda Yoga Center: ''The Sivananda companion to yoga''. First Fireside Edition. Simon & Schuster, New York. p. 48 ISBN 0-684-87000-2.</ref>

	Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.		Swami Vishnudevananda also recommends stiffening the body and then lifting the head and chest until a sitting position is achieved, from which one can continue working toward the final position.<ref>Swami Vishnu-devananda: ''The Complete Illustrated Book of Yoga.'' Three Rivers Press, New York. ISBN 978-0-307-78620-3.</ref>

			[[W:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends starting the pose in a seated position and learning "to bend right from the pelvic region and also extend the arms from the shoulders." During the dynamic phase the elbows should be bent and widened and used as levers. The trunk is pulled forward and in the final position the forehead touches the knees.<ref> B.K.S. Iyengar: ''Light On Yoga'', HarperCollins ''Publishers'' India. p. 166</ref>

	~~[[W:B. K. S. Iyengar\|B. K. S. Iyengar]] recommends starting~~ the ~~pose in a seated~~ position ~~and learning "to bend right from~~ the ~~pelvic region~~ and ~~also extend~~ the ~~arms from~~ the ~~shoulders." During~~ the ~~dynamic phase~~ the ~~elbows should be bent and widened and used as levers~~. ~~The trunk is pulled forward~~ and in the ~~final position~~ the ~~forehead touches~~ the ~~knees~~.		Ashtanga Vinyasa Yoga teaches that in the sitting position, the pelvis should be tilted forward as far as possible and the underside of the legs tensed so that the heels lift slightly off the floor. Furthermore, variations in hand position and thus in the pulling possibilities can increase the lengthening of the spine.

			In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".<ref>[https://yogasol.com/mastering-the-paschimottanasana-pose-a-power-packed-sit-up/ ''Mastering the paschimottanasana pose''] In:''yogasol.com'' Retrieved 28 March 2026</ref>

	~~Ashtanga Vinyasa Yoga teaches that~~ in the ~~sitting position~~, the ~~pelvis should be tilted forward as far as possible~~ and the ~~underside~~ of the ~~legs tensed so that~~ the ~~heels lift slightly off the floor. Furthermore~~, ~~variations in hand position~~ and ~~thus in~~ the ~~pulling possibilities can increase~~ the ~~lengthening of~~ the ~~spine~~.		Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."<ref> Heinz Grill: ''The Soul Dimension of Yoga'', p. 156-158, ISBN: 978-1-916732-32-2. </ref>

	~~In [[W~~:~~Bikram~~ Yoga~~\|Bikram Yoga]]~~, ~~this asana is also called "Sit Up"~~.

	Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."

	=== Physical execution in Ashtanga Yoga ===		=== Physical execution in Ashtanga Yoga ===
Line 39:		Line 38:
	"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."		"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."

	"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."		"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."<ref> Heinz Grill: ''The Soul Dimension of Yoga''. p. 156. ISBN: 978-1-916732-32-2.</ref>

	== Variations ==		== Variations ==
Line 47:		Line 46:
	JimTarran2.jpg\|''Parivritta Janu Shirshasana''<br>Revolved Seated Forward Bend Pose\|link=File:JimTarran2.jpg		JimTarran2.jpg\|''Parivritta Janu Shirshasana''<br>Revolved Seated Forward Bend Pose\|link=File:JimTarran2.jpg
	</gallery>		</gallery>

			== Health aspects ==

			The healing effects on the body are so numerous in all traditions of yoga that they can be outlined only partially here.

			"Foremost among āsanas, the back-stretch thus makes the breath flow to the rear (i.e.~in the central channel), increases the digestive fire, makes the belly thin and prevents diseases in men."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 29'']] </ref>

			André van Lysebeth mentions positive effects on the spine, neck muscles, nervous system, abdominal organs, lymph circulation, as well as hygienic and aesthetic healing effects. <ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York pp. 138-140</ref>

			Swami Sivananda writes: "The spine becomes elastic and thereby perennial youth is established."<ref> Swami Sivananda: ''Hatha Yoga''. 5th ed. The Divine Life Society, Uttarakhand, Himalayas, lndia. p. 38 ISBN 81-7052-192-0 </ref>

			Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs.<ref>[[https://wiki.yoga-vidya.de/Paschimottanasana ''Paschimottanasana'']] In: ''wiki.yoga-vidya.de'' (German). Retrieved 28 March, 2026.</ref>

			Heinz Grill devotes an entire article to the healing effects of the exercise. <ref>[https://heinz-grill.de/en/the-head-knee-position-paschimottanasanaand-its-potential-healing-effects/ ''The head-knee position, paschimottanasana, and its potential healing effects.''] In: ''Contributions to a New Yoga Will.'' Retrieved 9 February 2026.</ref>



	==References==		==References==

Xenja at 20:56, 28 March 2026

2026-03-28T20:56:27Z

← Older revision		Revision as of 22:56, 28 March 2026
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	In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".		In [[W:Bikram Yoga\|Bikram Yoga]], this asana is also called "Sit Up".

	Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation. […] Aim for a conscious stillness with simultaneous ~~oversight~~. […] Out of a great~~, powerful~~ impulse originating from the solar plexus or manipura chakra, the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."		Heinz Grill begins the asana in a seated position with legs stretched out. The upper body is now actively carried forward from the spine, extending well beyond the legs. "With increasing activity coordinate your lower and middle back with the upper parts of the back, the shoulders and arms, which should be subject more and more to a relaxation […] Aim for a conscious stillness with simultaneous overseeing. […] Out of a great impulse originating from the solar plexus or ''manipura chakra'', the movement flows into the lengthways stretch and after sufficient time seeks itself a still, closed form."

			=== Physical execution in Ashtanga Yoga ===

	~~=== Practising in the style of Ashtanga Yoga ===~~
	In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>		In Ashtanga Yoga, the seated forward bend pose is embedded in a flowing sequence of exercises typical of this style of yoga:<br>
	<br>		<br>
Line 34:		Line 35:
	==The picture and the meaning of the exercise==		==The picture and the meaning of the exercise==

	Heinz Grill ~~formulates~~ the ~~picture~~ of ~~the asana~~ as the result of his spiritual research as follows:		Heinz Grill describes the spiritual meaning of paschimottanasana as the result of his spiritual research as follows:

	"This very important basic pose of hatha-yoga depicts the transcending of limits, the extension of personal possibilities in the sense of ~~deliberately~~ performing an activity, and furthermore it indicates the inner sense of patient work and persistently ~~„entering~~ into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of ~~something~~ earthly."		"This very important basic pose of ''hatha-yoga'' depicts the transcending of limits, the extension of personal possibilities in the sense of wilfully performing an activity, and furthermore it indicates the inner sense of patient work and persistently "entering into relationship" with earthly matter. On the one hand expanded and stretched out, but on the other hand with depth and adeptness, practitioners devote themselves to the closed form in the movement. It is the soul picture of "going into matter", of the soul's becoming deeply touched through the form of what is earthly."

	"The ~~perception~~ of penetrating deeply into the earth, into life, into the realities with ~~one's~~ own ~~creative power~~ is the symbol of this exercise."		"The experience of penetrating deeply into the earth, into life, into the realities with one’s own creativity is the symbol of this exercise."

	== Variations ==		== Variations ==

Xenja: /* Variationen */

2026-03-08T23:38:29Z

Variationen

← Older revision		Revision as of 01:38, 9 March 2026
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	"The perception of penetrating deeply into the earth, into life, into the realities with one's own creative power is the symbol of this exercise."		"The perception of penetrating deeply into the earth, into life, into the realities with one's own creative power is the symbol of this exercise."

	== ~~Variationen~~ ==		== Variations ==
	<gallery class="center" widths="200px" heights="200px">		<gallery class="center" widths="200px" heights="200px">
	Head-to-Knee Forward Bend pose.JPG\|Preparation for <br>''Janu Shirshasana''\|link=File:Head-to-Knee_Forward_Bend_pose.JPG		Head-to-Knee Forward Bend pose.JPG\|Preparation for <br>''Janu Shirshasana''\|link=File:Head-to-Knee_Forward_Bend_pose.JPG

← Older revision		Revision as of 01:06, 29 March 2026
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			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	'''Pashchimottanasana''', often also written as Paschimottanasana ([[W:Sanskrit\|Sanskrit]] पश्चिमोत्तानासन, [[W:International Alphabet of Sanskrit Transliteration\|IAST]] ''paścimottānāsana''), English''' seated forward bend''', is a classic [[exercise]] in yoga. The Sanskrit name is composed of the words ''paścima'' "west", which refers to the back of the body,<ref>[https://www.learnsanskrit.cc/translate?search=pazcima&dir=au ''Search results for "pazcima".''] In: ''learnsanskrit.cc''. Retrieved 7 February 2026.</ref> ''uttāna'' "intense stretching"<ref>[https://www.learnsanskrit.cc/translate?search=uttAna&dir=se ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref> as well as ''āsana'' "seat" or, more generally translated, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref>		'''Pashchimottanasana''', often also written as Paschimottanasana ([[W:Sanskrit\|Sanskrit]] पश्चिमोत्तानासन, [[W:International Alphabet of Sanskrit Transliteration\|IAST]] ''paścimottānāsana''), English''' seated forward bend''', is a classic [[exercise]] in yoga. The Sanskrit name is composed of the words ''paścima'' "west", which refers to the back of the body,<ref>[https://www.learnsanskrit.cc/translate?search=pazcima&dir=au ''Search results for "pazcima".''] In: ''learnsanskrit.cc''. Retrieved 7 February 2026.</ref> ''uttāna'' "intense stretching"<ref>[https://www.learnsanskrit.cc/translate?search=uttAna&dir=se ''Search results for "uttAna".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref> as well as ''āsana'' "seat" or, more generally translated, "posture".<ref>[https://www.learnsanskrit.cc/translate?search=Asana&dir=au ''Search results for "Asana".''] In: ''learnsanskrit.cc.'' Retrieved 7 February 2026.</ref>

	==Physical execution==		==Physical execution==

	~~[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]~~

	Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:		Verse 28 of the [[w:Hathapradipika\|Hathapradipika]] states:
	:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>		:"[The yogi] should stretch out the legs on the ground [as straight] as a stick, hold the toes of both feet with the hands, and practise with the forehead placed on the knees. They call this the back-stretch (paścimatānam)."<ref>[https://hathapradipika.online/ ''Hathapradipika Verse 28'']] In: ''hathapradipika.online.''</ref>

	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|~~210px~~\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|150px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>

← Older revision		Revision as of 00:53, 29 March 2026
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	[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]		[[File:Jogapradipika 7 Pascimatanasana.jpg\|thumb\|210px\|This illustration of the asana in an 1830 edition of the Hathapradipika clearly shows the intense forward extension of the upper body.]]

			[[File:IMG 7809SeatedForwardBendasIyengardid.JPG\|thumb\|In this execution the back is quite flat and the hands are bent around the feet which is similar to the pose usually shown by B. K. S. Iyengar]]

	[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>		[[W:André Van Lysebeth\|André Van Lysebeth]] explains that in the final position the body is folded in two like a penknife. The chest rests against the legs and the forehead touches the knees and, if possible, moving as close as possible to the feet. He mentions that it is essential "to uncurl the whole length of the spine".<ref> André van Lysebeth: ''Yoga: Self-Taught'' Harper & Row Publishers, New York p. 135.</ref>