Paschimottanasana (Seated Forward Bend)
Learned: Asana Lab
See Manual Pages: 117, A-115, A-119
Where this can show up in class: Forward, Peak Pada, Afterward
This pose can be done in the following orientations: Seated.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Pelvis Backs of legs |
Legs Feet Tailbone Crown (on way in) |
Quads Hip flexors |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Knees bent w/ strap Viparita Karani |
Viparita Karani Uttanasana Ardha Uttanasana Prasarita Padottanasana Marichyasana (I, III) Halasana Ardha Baddha Padma Paschimottanasana Trianga Mukhaikapada Paschimottanasana Urdhva Mukha Paschimottanasana Viranchyasana (B) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hip flexion |
Back muscles Hamstrings (Adductors a little) |
Quads |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Hard to bend forward | Sit on edge of block to make for anterior tilt; Bend knees slightly |
| Rounding spine | Push through floor, bend knees a litte, pull toes towards face isometrically, lift up and over; Add a tiny bit of |
| Hanging in pose | Bend at pelvis, not waist |
| Knees hyperextended | Microbend knees |
| Leading w/ chin | Neutral cervical spine |