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Summary: Learn the sivananda yoga paschimothanasana (forward bend) in this free exercise video.
Views: 307 | Tags: fitness, health, healing, yoga, pilates, indian, aerobics, hatha, hindu, union, yogi, restorative, rehabilitating, bhakti, ashtanga, tantra, sivananda, Paschimothanasanayoga, physical therapy
About the Expert
Gina Kennedy, RYT Gina received her teacher training at the beautiful Ashram in Nassau Bahamas. She was award the title of Yoga Siromani and is a member of the Yoga Alliance. H... read more
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Questions & AnswersPose 5 in the sivananda series is paschimothanasana, which is a nice seated forward fold with your legs straight out. So I'm going to have you go ahead and sit down with your legs straight out this way. Now there's several things about paschimothanasana -you want to make sure the legs are engaged, you're pressing through the heels, toes to the nose, a nice beautiful long spine. Now the fold is from the hips, not the lower back so you want to keep the spine nice and long and only taking it to your limit. Also, the chin will be slightly lifted to make sure. The minute you tuck that chin you start to round the back and this pose is designed to help lengthen the spine, stretch the back. So drop your arms down to your sides. Very slowly inhale your arms all the way up. As you exhale slowly lower into the forward fold. Notice she's folding from her hips, keeping the spine nice and long. Drop the hands wherever they land. Now if your practice is to the shins, you take your hands to your shins, pressing out through the heels, toes to the nose. If it is available for you to grab your toes, take your peace fingers around the big toes and pull the chest towards the thighs, again, keeping the chin gently lifted to keep the spine nice and long. Now in this pose you're stretching out the lower back, you're stretching also out your hamstrings, and this pose really helps make a nice, elastic spine for you. Now to come out of it, extend the arms all the way forward, inhaling all the way up, exhale, heart center. Beautiful. Go ahead and lower down, coming into a rest pose, in savasana.
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