om body
The benefits of this pose:
l The asana allows your spine to lengthen and creates space
through the back and sides of your ribcage
l Paschimottanasana stretches all the muscle groups along
the back of your body
l Ancient yogic texts describe Paschimottanasana increasing
appetite, reducing obesity and stimulating the internal
abdominal organs
l Paschimottanasana has a grounding quality to it and supports you
in developing your focus and concentration
Contraindications:
It is suggested that Paschimottanasana may not be an appropriate
asana to practice if you have certain lower back conditions or are
pregnant but modifications are always available.
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Variations:
Here are some variations of Paschimottanasana that you may have
come across:l If your pelvis tends to tilt backwards when you are seated place a
blanket or cushion under your seat to allow your pelvis to begin to
tilt forward
l If your lower back tends to round in Paschimottanasana bend your
knees enough to allow your spine to lengthen
l Walk your hands on the ground along the outside of your legs or
loop a strap over your feet to encourage your spine to stay long as
you fold
l Step your feet slightly wider to gain more of a stretch in your inner
thigh and inner hamstring musclesAndrew McGonigle is Doctor Yogi, a medically trained yoga teacher
based in London who specialises in teaching anatomy applied to yoga.
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SELF-CARE FOR THE WINTER
personal care tipsMONTHS
Spoilt rotten a massage isn’t just for Christmas
toolkit yoga poses to Happiness
lift your moodDEBUNK YOUR SIMPLE STEPSFUNK: IN 5EXTERNALLY ROTATE YOUR SHOULDER JOINTS
AND FIRM YOUR ARMS
l Gently rotate your upper, outer arms
towards the ground so that your armpits begin
to turn in towards one another
l Hug your arms towards each other
l Take hold of your big toes with your peace
fingers or clasp your hands over your feetENGAGE YOUR SHOULDER BLADES
l Draw your shoulder blades away from your
ears and onto the back of your ribcage
l Draw your shoulder blades apart and feel
the back of your chest broadenFIND AN ANTERIOR TILT
TO YOUR PELVIS
l Peel the flesh of your
buttocks to each side
l Roll your upper, inner
thighs back to soften
your inner groins and
create space at the back
of your pelvis
l Start to fold forward
at your hip joints and not
from your lower back
l Engage your
abdominal muscles
by drawing your lower
abdomen up and in
towards your spineFIND A NEUTRAL CHEST
l Lengthen through all
four sides of your waist
to create more space
between your hip bones
and your lower ribs
l Soften your front,
lower ribs towards your
spine and breathe into
your back lower ribs to
create space in the back
of your chest
l Keeping this space,
widen across your
collar bones to stabilise
this spaceFIND A NEUTRAL NECK
l Ideally your head is in line with the rest of your spine
l Gently slide the sides of your throat back and then
lower your chin a couple of millimetres towards your
chest and feel the back of your neck lengthen