Folding Into The Calm

As I led yesterday's class into Paschimottanasana, I noticed a couple of things - the eagerness to drop the head to the knees, and the rounding of backs with hunched up shoulders.


While Paschimottanasana is rightly known as a Seated Forward Bend, the Sanskrit translation actually means Westward (Paschima) Intense Stretch (Uttan) Posture (Asana), where the back is West, and the front of the body is East (hence Purvottanasana is the counterpose for Paschimottanasana).


The gifts of Paschimottanasana are many... it's like folding into the welcoming and nurturing warmth of your favourite blanket.  Distractions melt away, and the breathing takes on a slow rhythm. The mind becomes calm, the digestive system improves and headaches and migraines are relieved.  This asana, when practised right, helps to increase the flexibility in the hamstrings, hips and lower back.


However, for those with stiff hamstrings, this pose can be a painful struggle, but with the help of props like a yoga strap and a block or cushion, and the practice of patience, self-awareness and non-attachment (vairaghya), folding into the sweet surrender of Pashimottanasana wouldn't be out of reach.


DO :
Elevate : sit on the edge of a yoga cushion, block or a couple of folded blankets.   Straighten your legs (be careful not to hyperextend the knees) in Dandasana.  Note - if you can't straighten your legs or back, raise your foundation and sit up higher until you can do so.
Strap up : hook a yoga strap around the arches of your flexed feet.
Lift up : Inhale and lift up the torso (imagine yourself lifting from the hip flexors, side body, belly, armpits, all the way up to the throat.
Relax : soften your face, and draw in the arms into the shoulder sockets and gently pull at the strap.
Walk down : Exhale, and slowly fold from the hips (imagine the spine is locked), walking the hands down the strap, inching closer to the feet.  Keep the chest broad and shoulder blades away from the ears. You may keep the elbows slightly bent.
Stay : Keep extending the back of the legs and heels away from you.  Once you've reached your maximum for now, stay in the pose for at least 9 deep breaths.  Close your eyes and savour the sweetness of surrender.


DON'T :
Round the back : The aim is not to get the head down, so if your hamstrings aren't ready, rounding the back instead of folding from the pelvis will put a strain on your lumbar.
Hunch the shoulders : Avoid pulling at the strap and tensing up the shoulders in the process.
Loosen the legs : If you forget to engage your legs, the lower back takes the strain.  Watch out if the knees or feet turn out or become loose when you're folding forward.
Suffer : If you suffer from lower back pain, scoliosis, sciatica or recovering from a hamstring injury, practise this asana with ahimsa and don't overexert yourself.


After much practice, if you are able to keep your torso long and your hamstrings are pretty flexible, you can attempt the final asana.  Your teacher may provide some assistance into deepening your Paschimottanasana (in the picture below, my Master has instructed me to point the toes so that the legs are fully engaged, hamstrings and sacrum are broadened and hips feel compact).

Paschimottanasana

In yogasana, there are so many rules of engagement and Paschimottanasana is no exception.  Practice with patience, self awareness and surrender, and in time, you'll be open to the inner space and freedom that yoga has to offer.