Paschimottanasana

Pashchimottanasana, often also written as Paschimottanasana (Sanskrit पश्चिमोत्तानासन, 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, uttāna "intense stretching" as well as āsana "seat" or, more generally translated, "posture".

Physical execution

Verse 28 of the 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)."

This illustration of the asana in an 1830 edition of the Hatha­pradipika clearly shows the intense forward extension of the upper body.

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

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".

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."

The Sivananda Yoga Vedanta Center adds that the key lies in learning how to extend forward right from the base of the spine.

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.

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 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

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

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:

"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."

Variations

• 
  Preparation for
  Janu Shirshasana
• 
  Janu Shirshasana
  Seated Forward Bend Pose with bent leg
• 
  Parivritta Janu Shirshasana
  Revolved Seated Forward Bend Pose

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."

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. Swami Sivananda writes: "The spine becomes elastic and thereby perennial youth is established."

Yoga-Vidya breaks down the effect of the asana on individual muscles and internal organs. Heinz Grill devotes an entire article to the healing effects of the exercise.