HOW TO ACHIEVE PASCHIMOTTANASANA POSE

How to achieve Paschimottanasana pose simplified in this 7 weeks Step-by-step practice of Paschimottanasana.   You will be able to achieve the final pose of Paschimottansana perfectly within 7 weeks or less than that.
I have developed an intense warm-up flow known as Half Sun Salutation. In this flow I start from Hastapadasana, then follow the rest of flow of our traditional Surya Namaskar and come back to my starting position i.e. Hastapadasana. (Please check my earlier blog “How to achieve Hanumanasana pose”) . Repeat 10 rounds of “Half Sun Salute” flow as warm up.

STEP – 1

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Sit on floor with both legs extended straight in front of you and attain the first step of Paschimottanasana as shown in Pic 1 of above image (hold your ankles). Practice this pose and hold on to this pose as long as you can, without straining your lower back. Repeat it 5 times. Practice this for few days or till you can attain the second step of Paschimottanasana. You should exhale while bending forward. 

STEP – 2

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For going to 2nd Step, first practice the 1st Step 3 times, then bend forward little further and hold your Toes as shown in the Pic 2 above.  Hold yourself there for 1 minute. Practice it for 5 times daily for one week  until you can comfortably move on to the third step of Paschimottanasana. 

STEP – 3

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For going to 3rd Step, first practice the 1st Step and 2nd Step 3 times each, then bend forward little further and hold your Toes with your wrist as shown in the Pic 3 above.  Hold yourself there for 1 minute. Practice it for 5 times daily for one week  until you can comfortably move on to the fourth step of Paschimottanasana.  

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STEP – 4

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For going to 4th Step, first practice the 1st Step, 2nd Step and 3rd Step 3 times each, then bend forward little further so that your wrists go beyond the Toe line as shown in the Pic 4 above.  Hold yourself there for 1 minute. Practice it for 5 times daily for one week  until you can comfortably move on to the fifth step of Paschimottanasana

STEP – 5

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For going to 5th Step, first practice the earlier four Steps 3 times each, then bend forward little further so that you can hold your heels firmly and your face is above your knees as shown in the Pic 5 above.  Hold yourself there for 1 minute. Practice it for 5 times daily for one week  until you can comfortably move on to the sixth step of Paschimottanasana

STEP – 6

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Now you are very close to your goal.  For going to 6th Step, first practice the earlier five Steps 3 times each, then bend forward little further so that your elbows touch the ground and you hold your Toes as shown in the Pic 6 above.  Hold yourself there for 1 minute. Practice it for 5 times daily for one week  until you can comfortably move on to the 7th and final step of Paschimottanasana

STEP – 7

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You are right there.  Practice the earlier six Steps 3 times each. At the end of the 6th Step just push upper body towards floor and place your forehead in between knees  as shown in the Pic 7 above.  You have reached there. Hold yourself.  Feel the happiness of meeting your target.  Come back and go again.  You are not dreaming.  You have just performed the final pose of Paschimottanasana

At the end of 7 weeks period, you will be able to do Paschimottanasana Advance also with extended hands beyond your heels as shown below.  ENJOY.

STEP – 8  : PASCHIMOTTANASANA  ADVANCE 

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