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| References and links |
| Perfection in an asana is achieved when the effort to perform it becomes effortless and the infinite being within is reached. Patanjali |
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| Pose of the month Seated Forward Bend (Paschimottanasana) |
Step 1 Begin by sitting on the floor with your legs extended in
front of you; keeping your legs actively engaged and straight. Rooting
your pelvis, extend from your core out through your feet by pressing
the mound of your big toes forward and drawing the little toe sides
back towards your ears. Inhale, press your hands down into the floor,
lengthening your spine from your lower back up through to the crown of
your head.
Step 2 Inhale raise your arms over your head, keeping your your
shoulder blades engadged. Keep your pelvis rooted while legthening
and rising upwards through your spine to the tips of your fingers. Draw
the front of your thighs down towards the floor to straighten your legs
and lengthen the back of the knees.
Step 3 Exhale, reaching through the tips of your fingers, bend
foward aiming to pass your feet. Firmly grasp your big toes with your
index and middle fingers. Risist pulling back with your arms, rather draw
outward with your toes, resisting back with your fingers. Pull back
muscularly from your hands into your shoulders, keeping your shoulder
blades engaged on the back. Continue extending your spine and tilting
your sacrum forward as you firmly anchor your inner edges of your
thighs down.
Step 4 Inhale extending from your core draw your navel back and up
towards your spine, while continuing to lengthening up through to the
crown of your head. Going deeper into the pose, slide your hands
down to the sides of your feet( or behind). Exhale bring your elbows
out to the side, bringing your torso forward towards your knees. Lead
with your heart rather than your head. Keep your legs actively engaged
and straight. Remain in the pose for 3 to 5 breaths.
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Major Benefits
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| Gentle Variation Follow steps 1 through 3. However for tight hamstrings and back, sit on a blanket or roll matt under your pelvis. Keep your spine long and shoulder blades engaged. Use a strap around your feet on the mounds of your big toes. |