Paschimottanasana means stretching the west side of the body — the entire back, from heels to the crown. It is a signature Hatha pose: demanding, inward and deeply calming when done without force.
Reach the chest forward, not the forehead down. Bent knees are intelligent, not a failure.
How to practise
- Sit in Dandasana — legs extended, spine tall. Flex the feet.
- Inhale and raise the arms. Exhale and hinge from the hips, walking the hands toward the feet.
- Hold the shins, ankles or feet. Keep the front of the torso long.
- On inhales lengthen; on exhales soften the belly and fold a little more.
- Inhale to sit up. Rest in Dandasana.
Hold 30–90 seconds. Repeat 2 times.
Benefits
- Stretches the spine, hamstrings and calves
- Massages the abdominal organs and supports digestion
- Calms the nervous system and can help insomnia
- Relieves fatigue after standing practice
Precautions
Avoid deep folds in slipped disc, acute sciatica, late pregnancy or severe asthma. Keep the knees bent and never bounce.
