Asana Documentation

Asana Name in English The Seated Forward Fold Pose

Asana Name in Sanskrit Pascimottanasana

Classification

Body Position Seated

Spine Movement Flexion (forward)

Sl No Main Topic Alignment

1 Starting Position Seated

2 First Move/Starting Position Keep the feet and toes together, legs extended forward.

3 Foundation

Width of Stance

Line of Stance In line

Foundation Alignment Feet together, knees together

Key Alignment Spine straight, bend from the hip and lengthen, toes flexed
backwards, elbows to the side.

Scale Down Softly bend the knees, palms on the shin

Scale Up Legs straight

4 Grip

Scale Down Grip Place the palms on the shin

Scale Up Grip Grip the big toe with index, middle fingers and the thumb;
Clasp hands and interlock the fingers around the feet

Key Alignment Firmly grip the big toe

5 Moving in Breath

First Level Moving in Breath Inhale

Final Moving in Breath Exhale

6 Common Mistakes

Limbs Knees flared outwards, toes pointed sideways, elbows bent

inwards

Spine Rounded

7 Key Alignments

Limbs Pull the knees up, tighten muscles in the thigh

Spine Straight, extended

8 Moving out Breath

First Level Moving out Breath Inhale

Final Moving out Breath Exhale

9 Scale Down Asana (Sitting with legs crossed, or sitting with legs extended)

10 Scale Up Asana

11 Rest Lying on the back; Lift the knees to the chest, gently roll from
side-to-side.

12 Counter

For Limbs Lying on the back, bring your knees to the chest, stretch the
arms out, and gently rest the knees on one side of the hip.
Repeat on the other side.

For Spine Backbends–Bhujangasana

13 Preparatory Movements Hip opening, knee bending

14 Contraindications

Physical Sciatica, slip disc, abdominal injury/surgery, pregnancy

Physiological High BP, Heart condition

Psychological Depression

15 Benefits

Physical Stretches the ankles, hamstring and calf muscles; strengthens

the knees, quadriceps, abdominal muscles and organs.

Physiological Increases metabolism, Stimulates the ears, nose, throat, and

 the nervous system; Betters headaches, increases body
vitality; Helps with issues like constipation and flatulence.

Psychological Reduces stress and anxiety, calms the mind, grounds

hyperactive individuals and extroverts.