In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in Yoga diary in 1981. Find more of our archives here.
Although this asana (pose) appears to be a simple forward bend, Paschimottanasana (Sanskrit for intense stretching towards the west or back of the body) is the most difficult forward bend for most students to practice correctly. What makes the pose so difficult is that the hamstring muscles at the back of the thigh must lengthen to allow the pelvis to rotate forward. This allows the spine to remain relatively straight as it bends forward.
During the forward movement, the emphasis should be on lifting rather than forward. This actually lengthens the spine so that the forward bend can be performed without bending. Bending the back to bend forward creates imbalance in the structure of the back. Overstretching the thoracic (middle) spine can increase the normal curve of this area. Continued exercise over time can cause overstretching of the posterior (back) structures of the thorax, reinforcing the tendency toward a rounded back.
Benefits of Paschimottanasana
Paschimottanasana is an extremely mentally relaxing pose when practiced correctly. But if the emphasis is on placing the forehead on the knees, the back becomes rounded and the posture becomes aggressive and purposeful. For example, the element of striving to reach the goal from forehead to knee colors the attitude one has towards the posture; it generates fear of success or failure; it also creates tension in the student so that more force must be used to overcome the body’s resistance.
In contrast, when the emphasis is on lifting the spine out of the pelvis, with the forward movement being a secondary effect, the posture becomes much more inward. The concentration is then on the quality of spinal extension rather than the quantity of forward movement. The subjective result is peace and liberation.
The forward bend postures as a whole are symbolic of the need for surrender when practicing yoga, yet the concept of surrender is often misunderstood. Surrender does not mean collapse; Surrender implies a conscious choice. This manifests in the great strength it takes to let go of everything one is attached to, whether that is the attachment to tight hamstrings, the attachment to success in yoga, or to a host of other attachments that can keep us from the peace and joy we feel only occasionally. By surrendering to the pose with conscious strength and awareness, we learn how yoga can be used, how yoga is a state of being, and not just a formalized practice of meditation, breathing and postures.
Why I Like Paschimottanasana
Paschimottanasana is my favorite pose because it was while practicing it in class that I first experienced what “asana” means. Something was released in my mind and body; When the teacher said, “Come on up,” I was confused. I didn’t feel like doing anything, so there was nothing to stop. Finally I felt ready to come up, but I couldn’t estimate how long I had spent in the pose. This experience gave me a glimpse of what Patanjali meant The Yoga Sutras (Chapter II v. 46) when he defined asana as ‘comfortable, easy position’.
I also learned that asana practice has very little to do with the physical body. By placing and holding the body in a certain position, one can observe the workings of the mind. Initially the posture is difficult and resistance occurs. This is felt physically in the tightness of the hamstrings and mentally as resentment or anger toward myself, the pose, or the teacher who made me “do the pose.”
As these feelings fade, the mind becomes increasingly calm. The practitioner goes beyond what Patanjali calls it dwandthe extremes such as heat and cold. The two mental extremes of liking and disliking the pose dissolve and it is then that the true practice of asana begins. At this point meditation is a spontaneous state. The asana has enabled the student to transcend the normal restlessness of the mind so that there is no need to move or think. You gain the ability to be still. This is the rarest condition and cannot be described. However, to experience it is to experience the true essence of asana.
Paschimottanasana is a receptive, soothing, feminine asana. It brings out the opposite feelings in the student, allowing them to be released. The student can free himself from the mental patterns that always arise when discomforts and difficulties arise in life. This asana – like all asanas – can be seen as a formalized expression of an internal state. In Paschimottanasana that state is one of stillness, surrender and peace.
A note about breathing
The importance of breathing when practicing the asana cannot be overlooked as breathing is the key to the harmony of the body and mind. The breath of surrender is the exhalation, therefore the movement in Paschimottanasana should be done during the exhalation. The student prepares to move on the inhale, but moves with the exhale, using the breath to release the legs and back, where the tension is felt.
The breath should always be soft and free. By measuring the breath one can gauge the mind. Irregular, labored breathing indicates the same quality of mind; slow, relaxed breathing will affect the mind in the same way. By observing the physical and mental effects of breathing in asana, the student prepares for the formalized breathing exercises of pranayama.
How to do Paschimottanasana
When practiced incorrectly, Paschimottanasana does not stretch the lumbar (lower) back and hamstrings. The challenge and benefit of the pose lies in working with a straight spine, bending from the hips, which evenly stretches the hamstrings and structures of the back (see Figure 2).
Another advantage of the pose is that the abdominal area is vigorously massaged. BKS Iyengar also suggests that Paschimottanasana may be useful for calming sexual desires and resting the heart. This is partly due to the way it changes one’s relationship to gravity.*
To begin Paschimottanasana correctly, the knees must be kept very firm. As you exhale, let the spine rise; as the hamstrings release, there will be a spontaneous forward release. If this does not happen, wait a moment and breathe and try again after a few breaths. Gradually work up to your limit.
Hold the pose for several minutes. After completing the pose, come up on an inhale and allow the spine to extend straight up before moving on to another pose.
RELATED: How to Perform a Seated Forward Bend
Beginners
The beginner should practice this asana using a belt and/or blanket (see images 2 and 4). These aids help emphasize upward extension of the spine while maximally stretching the hamstrings. Using a folded blanket under the buttocks will accentuate the forward rotation of the pelvis. The student should not attempt to move forward until the front of the bones point down toward the legs, rather than rolling back toward the spine.
Experienced students
The more advanced student can vary the way the hands are held around the feet (see images 2 and 4). Advanced students may also enjoy using Paschimottanasana as a form of Savasana (Corpse Pose). In this case, the pose is held for 5 to 15 minutes.
To increase the stretch in the back of the knees, the blanket can be placed under the heels instead of under the buttocks (see photo 3). This variation is not intended for students with hyperextended knees, as it will further stretch the knees and worsen their looseness.
*BK S. Iyengar. Light on yoga. Schocken Books, New York, p.117.
The author gratefully acknowledges her teacher BKS Lyengar and his book Light on yoga, while writing this article.
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