Forward Extensions
Pashchimottanasana (Intense West Stretch Pose)
Level: Intermediate
Pashchima = the West, or the back of the body. Uttana = intense stretch.
This is the classic forward bend which is, as the name suggests, (“west” referring to the back of the body) a stretch of the entire back of the body from the heels to the head. All the single-leg forward bends described above can help prepare the body, particularly the backs of the legs and the back, for this pose.
Organizing the pose
• Sit in Dandasana (Staff Pose). Sit up on blankets
if you have difficulty lifting up out of the lower back
and extending forward.
• Exhale, reach forward and take hold of the outer edges of the feet. Loop a belt around the feet if you are unable to reach them comfortably.
• Inhale, pull the arms back, lift and open the chest.
• Exhale, bend the elbows out to the side and draw the trunk out over the legs to bring the chin to the shins.
• Hold this position.
• Inhale and lift up, extending the trunk once again.
• Exhale back to Dandasana (Staff Pose).
• Exhale, reach forward and take hold of the outer edges of the feet. Loop a belt around the feet if you are unable to reach them comfortably.
• Inhale, pull the arms back, lift and open the chest.
• Exhale, bend the elbows out to the side and draw the trunk out over the legs to bring the chin to the shins.
• Hold this position.
• Inhale and lift up, extending the trunk once again.
• Exhale back to Dandasana (Staff Pose).
Practice Points
• Spread the toes and the balls of the feet.
• Press the heels and thighs down.
• Soften the groins and lower abdomen.
• Extend the upper abdomen and chest towards the feet.
• Lengthen evenly through the sides of the trunk.
• Soften the shoulders.
• Broaden the chest and collarbones.
• Soften the neck, throat and jaw.
• Press the heels and thighs down.
• Soften the groins and lower abdomen.
• Extend the upper abdomen and chest towards the feet.
• Lengthen evenly through the sides of the trunk.
• Soften the shoulders.
• Broaden the chest and collarbones.
• Soften the neck, throat and jaw.