The Primary Series : Sitting Postures

XIV PASCHIMOTTANASANA A-C • INTENSE WEST

STRETCH OR SITTING FORWARD BEND

Paschima=west Uttana=intense stretch

A 1. Inhale, arms up, look up to thumbs.

2. Exhale, bend forward, hold onto big toes with middle and index fingers.

3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye.

4. Exhale, bend forward, pulling elbows out to sides to help bring chest to

thighs, then nose to knees. (In A, B, and C pull shoulder blades back down

the spine as the arms stretch forward to create oppositional pull.)

Drishti: nose.

Hold for 5-8 breaths.

Modified posture: hands to ankles or shins, look up, spine straight.

B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold

around sides of feet.

2. Exhale, bend forward, go a little deeper into the posture and bring chin to

knees, elbows should be above the ground out to the side, not touching the

floor, feet flexed.

Drishti: nose.

Hold for 5-8 breaths..

C 1. Inhale, head up, look up, lengthen spine, this time clasp hands all the way

around feet.

2. Exhale into a forward bend.

Drishti: nose.

Hold for 5-8 breaths.

VINYASA TO SITTING

Comments

Jana Victoria said…
Great explanation! thank you very much for sharing!
April 2, 2009 at 9:36 PM
free yoga said…
Great post thanks for the info.
August 23, 2009 at 11:31 AM
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