Restorative Poses
Adho Mukha Pashchimottanasana (Downward Facing Intense West Stretch Pose)
Level: Basic/Intermediate
Pashchima = the west, or the back of the body. Uttana = intense stretch.
Organizing the pose
• Sit in Dandasana (Staff Pose) on the edge of the
chair. (Place the chair against the wall if you are
worried about it slipping on the floor.)
• Place a bolster and/or folded blankets along the legs. 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.
• Hold this position for 2-3 minutes.
• Place a bolster and/or folded blankets along the legs. 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.
• Hold this position for 2-3 minutes.
Practice Points
• Spread the toes and the balls of the feet.
• Stretch the legs.
• Soften the hip creases and lower abdomen.
• Lengthen evenly through the sides of the trunk.
• Soften the shoulders.
• Broaden the chest and collarbones.
• Soften the neck, throat and jaw.
• Stretch the legs.
• Soften the hip creases and lower abdomen.
• Lengthen evenly through the sides of the trunk.
• Soften the shoulders.
• Broaden the chest and collarbones.
• Soften the neck, throat and jaw.
© 2010 Witold Fitz-Simon.
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