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    Vismaya V - Asana Documentation 1

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    Aishwaraya Rittika
    Pascimottanasana, also known as the Seated Forward Fold Pose, is a seated forward flexion pose that stretches the hamstrings, calves, and Achilles tendons. To perform it, one sits with legs extended and feet flexed, then hinges at the hips to fold forward and grip the toes. Benefits include stretching the lower body as well as physiological and psychological effects like increased metabolism, reduced stress, and a calmer mind. Key points of alignment include a straight spine, pulled-up knees, and gripping the toes to deepen the stretch.

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    Vismaya V - Asana Documentation 1

    Uploaded by

    Aishwaraya Rittika
    20 views3 pages
    Pascimottanasana, also known as the Seated Forward Fold Pose, is a seated forward flexion pose that stretches the hamstrings, calves, and Achilles tendons. To perform it, one sits with legs extended and feet flexed, then hinges at the hips to fold forward and grip the toes. Benefits include stretching the lower body as well as physiological and psychological effects like increased metabolism, reduced stress, and a calmer mind. Key points of alignment include a straight spine, pulled-up knees, and gripping the toes to deepen the stretch.

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    Vismaya V- Asana Documentation 1

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    Pascimottanasana, also known as the Seated Forward Fold Pose, is a seated forward flexion pose that stretches the hamstrings, calves, and Achilles tendons. To perform it, one sits with legs extended and feet flexed, then hinges at the hips to fold forward and grip the toes. Benefits include stretching the lower body as well as physiological and psychological effects like increased metabolism, reduced stress, and a calmer mind. Key points of alignment include a straight spine, pulled-up knees, and gripping the toes to deepen the stretch.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    20 views3 pages

    Vismaya V - Asana Documentation 1

    Uploaded by

    Aishwaraya Rittika
    Pascimottanasana, also known as the Seated Forward Fold Pose, is a seated forward flexion pose that stretches the hamstrings, calves, and Achilles tendons. To perform it, one sits with legs extended and feet flexed, then hinges at the hips to fold forward and grip the toes. Benefits include stretching the lower body as well as physiological and psychological effects like increased metabolism, reduced stress, and a calmer mind. Key points of alignment include a straight spine, pulled-up knees, and gripping the toes to deepen the stretch.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    Asana Documentation

    Asana Name in English The Seated Forward Fold Pose

    Asana Name in Sanskrit Pascimottanasana

    Classification

    Body Position Seated

    Spine Movement Flexion (forward)

    Sl No Main Topic Alignment

    1 Starting Position Seated

    2 First Move/Starting Position Keep the feet and toes together, legs extended forward.

    3 Foundation

    Width of Stance

    Line of Stance In line

    Foundation Alignment Feet together, knees together

    Key Alignment Spine straight, bend from the hip and lengthen, toes flexed
    backwards, elbows to the side.

    Scale Down Softly bend the knees, palms on the shin

    Scale Up Legs straight

    4 Grip

    Scale Down Grip Place the palms on the shin

    Scale Up Grip Grip the big toe with index, middle fingers and the thumb;
    Clasp hands and interlock the fingers around the feet

    Key Alignment Firmly grip the big toe

    5 Moving in Breath

    First Level Moving in Breath Inhale

    Final Moving in Breath Exhale


    6 Common Mistakes

    Limbs Knees flared outwards, toes pointed sideways, elbows bent


    inwards

    Spine Rounded

    7 Key Alignments

    Limbs Pull the knees up, tighten muscles in the thigh

    Spine Straight, extended

    8 Moving out Breath

    First Level Moving out Breath Inhale

    Final Moving out Breath Exhale

    9 Scale Down Asana (Sitting with legs crossed, or sitting with legs extended)

    10 Scale Up Asana

    11 Rest Lying on the back; Lift the knees to the chest, gently roll from
    side-to-side.

    12 Counter

    For Limbs Lying on the back, bring your knees to the chest, stretch the
    arms out, and gently rest the knees on one side of the hip.
    Repeat on the other side.

    For Spine Backbends–Bhujangasana

    13 Preparatory Movements Hip opening, knee bending

    14 Contraindications

    Physical Sciatica, slip disc, abdominal injury/surgery, pregnancy

    Physiological High BP, Heart condition

    Psychological Depression

    15 Benefits

    Physical Stretches the ankles, hamstring and calf muscles; strengthens


    the knees, quadriceps, abdominal muscles and organs.

    Physiological Increases metabolism, Stimulates the ears, nose, throat, and


    the nervous system; Betters headaches, increases body
    vitality; Helps with issues like constipation and flatulence.

    Psychological Reduces stress and anxiety, calms the mind, grounds


    hyperactive individuals and extroverts.

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