Revolved Seated Forward Bend

Revolved Seated Forward Bend / Parivrrta Paschimottanasana
(POSH-ee-moh-tah-AHS-anna)
pashima= west side of body
tana= to stretch out, extend

 

 

1. Begin by sitting with your legs extended out in front of you as in Dandasana.  Inhale and sweep your arms over head, lengthening up though the spine as you breathe in. Lower your left hand to your left shin. Exhale and bend from the waist lowering to your left side. Simultaneously, lift your right arm up and reach it to the sky gazing up. Rotate your chest up, but keep your shoulder blades down your back. Hold for a few deep breaths and release.

 

 

 

2. As you become more comfortable with this pose, try the next phase by lowering your left forearm down to the outside of your left shin and rotating the chest up to the sky. Exhale and lower even further this time grabbing on to the sole of the right foot with your left arm. Lower your right arm down to grab the outside edge of your left foot. Use your hands grabbing on to your foot to help lengthen your torso up and sink deeper into the pose. Try to work the top of your right shoulder into the ground as you rotate up to the sky.

 

3. Keep your gaze up to the sky and hold the pose for 30 seconds to one minute. Release and practice again this time switching to the left side.

 

 

Benefits
- Stimulates the liver and abdominal organs
- Stretches the hamstrings and calves
- Helps to relax the brain and de-stress
- Stretches the spine, shoulders, and chest
- Stretches obliques and side of torso

Cautions
- Knee or wrist injury, use modifications
- Asthma
- Back Injury

Revolved Seated Forward Bend / Parivrrta Paschimottanasana
(POSH-ee-moh-tah-AHS-anna)
pashima= west side of body
tana= to stretch out, extend
1. Begin by sitting with your legs extended out in front of you as in Dandasana.  Inhale and sweep your arms over head, lengthening up though the spine as you breathe in. Lower your left hand to your left shin. Exhale and bend from the waist lowering to your left side. Simultaneously, lift your right arm up and reach it to the sky gazing up. Rotate your chest up, but keep your shoulder blades down your back. Hold for a few deep breaths and release.
2. As you become more comfortable with this pose, try the next phase by lowering your left forearm down to the outside of your left shin and rotating the chest up to the sky. Exhale and lower even further this time grabbing on to the sole of the right foot with your left arm. Lower your right arm down to grab the outside edge of your left foot. Use your hands grabbing on to your foot to help lengthen your torso up and sink deeper into the pose. Try to work the top of your right shoulder into the ground as you rotate up to the sky.
3. Keep your gaze up to the sky and hold the pose for 30 seconds to one minute. Release and practice again this time switching to the left side.
Benefits
- Stimulates the liver and abdominal organs
- Stretches the hamstrings and calves
- Helps to relax the brain and de-stress
- Stretches the spine, shoulders, and chest
- Stretches obliques and side of torso
Cautions
- Knee or wrist injury, use modifications
- Asthma
- Back Injury
- See more at: http://www.mryoga.com/seated/#sthash.96YzpF2j.dpuf