Paschimottanasana

(Seated Forward Bend)

(POSH-ee-moh-tan-AHS-anna)
paschimottana = intense stretch of the west (pashima = west
uttana = intense stretch)

Literally translated as "intense stretch of the west," Paschimottanasana can help a distracted mind unwind.

Benefits
Calms the brain and helps relieve stress and mild depression . Stretches the spine, shoulders, hamstrings Stimulates the liver, kidneys, ovaries, and uterus. Improves digestion . Helps relieve the symptoms of menopause and menstrual discomfort. Soothes headache and anxiety and reduces fatigue. Therapeutic for high blood pressure, infertility, insomnia, and sinusitis. Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Deepen the Pose

Once you are fully in the forward bend you can re-extend the elbows. There are several ways to do this. You can clasp your hands around the soles of the feet, or turn the back of one hand to the soles and grip its wrist with the other hand.

Partnering

Assistance can help release the lower back in this pose. The assist would be pressing hands against the lower back and pelvis. Remember though that the pressure isn't to push deeper into the forward bend; rather, gentle pressure (parallel to the line of the back) encourages the back spine and tailbone to lengthen away from the torso. Extend the front torso against this downward action. OR seated in front foot to foot gently clasp eachothers wrists. Carefull not to pull on wrists. Gently lean back and share.