Seated Forward Bend (Paschimothanasana)
from http://www.abc-of-yoga.com/

This forward bend gives a complete stretching to the neck, the back, the hamstrings and calves. At the same time, it directs your attention inward. You stimulate the entire nervous system and learn to find stillness and relaxation during a period of effort or even discomfort when doing this stretching exercise.


Seated Forward Bend Step 1

STEP 1: Sit down with your legs stretched. The legs lie side by side and the toes point upwards. Stretch your lower back and raise your arms. Look forward, lengthen your back, and keep the chest and your breathing free.

Option: Start lying on your back, relaxed with your legs straight, arms extended over your head. Point your palms to the ceiling. Using only your stomach muscles sit up, keeping your back straight and hands overhead.

Your legs stay fixed to the floor throughout.

Seated Forward Bend Step 2

STEP 2: Slowly bend forward, stretch your crown upward and try not to lose the supporting dynamism of the lower back. See to it that your legs do not move or tilt.

Lean forward so your head is between your arms and grab your toes with both hands. Hold for 2 minutes before releasing and slowly returning to your starting position using your stomach muscles to lower yourself to the floor.

Seated Forward Bend Step 3

STEP 3: The moment you notice that you can only bend further by bending the lower back, move your hands to your lower legs, ankles or feet. Lightly pull your legs, ankles or feet and continue stretching.

Keep your shoulders down. Breathe in and out across the entire length of your spinal column deeply and in a relaxed way. Everytime you exhale, you should bend further towards your legs without losing the length in your back and the dynamism in the lower back. When you lose the dynamism in the lower back, you will notice that you lose a major part of the stretching and you will have a hard time breathing.

Option: Lean forward so your head is between your arms and grab your toes with both hands. Hold for 2 minutes before releasing and slowly returning to your starting position using your stomach muscles. Bend forward and grab your toes with your hands, putting your head between your arms so it touches your knees. Hold the position for two minutes before releasing.

Seated Forward Bend Step 4

STEP 4: Stretch out your arms forward.

Seated Forward Bend Step 5

STEP 5: Slowly raise your upper body. Keep your legs lying side by side and the toes pointing upwards.

Seated Forward Bend Step 6

STEP 6: Sit straight up again, just like your original position.

Try to relax as you perform this forward bend and do not pull your feet forcibly. When you pull too hard, the body hardens itself, your thinking and breathing become unquiet and you run a risk of injuring yourself.