PASCHIMOTTANASANA (Seated Forward Bend) Vata/Pitta
A relaxing yoga pose that cultivates a sense of calm and stability by grounding the body.
Steps:
- Sit on the floor with your legs extended in front of you. Keep your spine tall and feet flexed.
- As you inhale, lengthen your spine and lift your chest slightly to create space in your torso.
- As you exhale, hinge at your hips and fold forward from your waist. Keep your spine long as you come into the forward bend.
- Place your hands on your thighs, shins, ankles, or feet, depending on your flexibility. Avoid pulling or forcing yourself into the stretch.
- If you feel any strain in your lower back or hamstrings, bend your knees slightly to ease the stretch.
- Keep neck in line with spine.
- Take slow, deep breaths in the pose, allowing your breath to flow smoothly and deeply. Feel the expansion of your ribcage with each inhale and the release of tension with each exhale.
- Hold the asana for 30 seconds to 1 minute, or longer if comfortable. Allow yourself to relax and surrender to the pose.
- To come out of Paschimottanasana, inhale and slowly rise back up to sitting, keeping your spine tall.
- Once you're back in the starting position, take a moment to observe how you feel. Notice any changes in your body, breath, or mind.