Asanas: Paschimottanasana

We follow the Asanas with Paschimottanasana section, clip or further expansion. This time we are guided by the text of the book I learn Yoga, of André Van Lysebeth. Run: Raúl Torres, Professor of the international school of Yoga. Photos: Thor Castro.


Starting position: place thumbs behind the ball, the other fingers below the knee, elbows close to the body (important). Bring the front which can be to the knees, so that by bringing the arms back nose close to the navel; contract the abdomen to accentuate the curvature and the upper part of the back stretch. Breathe five times in depth at this position.

Drop knees, bring along the warm hands and catch the toes; then, with a slow and continuous traction, attract the chest to the knees. In the final stage, breathe deeply for five to ten times. During the exercise, the back should be as relaxed and descontraida as possible. The movement is performed with the help of the abdominal muscles.

(For starters: the asana is to be perfect, the legs must be straight and remain on the ground, but if at the beginning it impossible, they may bend slightly knees, since this affects little to the curvature of the spine)


Here are the most common mistakes:

  1. lift the back until hands have touched the thighs, because thus the column unwinds.
  2. once caught have to attract the forehead to the feet, ankles, making movements to pulls and repeated as in gymnastics. This prevents that the back remains passive, disconnected; It is better to get less but Jolt;
  3. bend your knees;
  4. in the return phase, let fall to the ground without unwinding the column.

Beneficial effects

The effects provided come from compression of the abdomen against the thighs, while the contraction of the abdominal belt tones viscera. The lower part of the back stretch stimulates the pelvic orthosympathetic and its antagonistic, the pelvic parasympathetic, with implications for all abdominal organic activity. This asana removes superfluous fat from the belly and the back.

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By • 26 Feb, 2013 • section: Asanas