Paschimottanasana: Seated Forward Bend Pose
Paschimottanasana (POSH-ee-moh-tan-AHS-ah-nah) invites space to the hamstrings and lower back as well as the mind. While there’s no need to touch your toes in this pose, practicing regularly can help lengthen the muscles in the legs and back to encourage flexibility and ease.
Philosophy + Origin
Paschimottanasana is one of the earliest-known yoga postures, dating back to the Yoga Pradipika. This pose is commonly known as seated forward bend or seated forward fold, but is also referred to as the stretch of the West, referring to the back side of the body.
- Place a pillow, bolster, or chair under your forehead for a more restorative variation.
- Option to sit in a chair with legs extended, then hinge from the hips to move into an accessible variation of seated forward bend.
- Sit on the floor with your legs extended. Flex your feet so your toes are pointed up, then press through your heels to lengthen your legs.
- Extend your spine by lifting your sternum up and broadening across your collarbones.
- Hinge from your hips while keeping the front of your torso long and extended. Draw your tailbone back as your chest reaches forward toward your toes.
- Find more depth by continuing to lengthen the front body and encouraging the sternum forward. If moving toward the connection of forehead to shins, the progression is lower belly to thighs, then upper belly, then ribs and finally forehead to shins.
- Allow the breath to move fluidly with you in the pose, using each inhale to lengthen and each exhale to hinge deeper.
- Hold the pose for up to 3 minutes before slowly releasing back to seated.
- Half lord of the fishes | Ardha matsyendrasana
- Head to knee pose | Janu sirsasana
- Cobbler’s pose | Baddha konasana
- Corpse pose | Savasana
- Supported fish pose
- Spinal twist | Jathara parivartanasana
- Stretches hamstrings, spine, and lower back.
- Thought to help relieve symptoms of PMS and menopause.
- Thought to ease insomnia.
- Pashima = west
- Uttana = intense stretch
- Asana = pose
Agnistambhasana: Firelog Pose
Agnistambhasana (AG-nee-stahm-BAHS-ah-nah) is sometimes referred to as double pigeon pose because the legs take a similar shape as they do in pigeon pose. Firelog pose creates a deep stretch in the outer hips and space in the low back.
Philosophy + Origin
Fire (agni) is a transformative element. Agnistambhasana can be very uncomfortable as many people carry deep tension in their hips. See if you can feel the fire building in your hips and with your breath as you hold this pose.
- Sit on a folded blanket or block to create more space for your hips.
- Place your top leg in front of your bottom leg (rather than on top of it) to ease pressure on the knees.
- Use a block under your top ankle to release pressure on your bottom leg.
- Use a block under your top knee to help the hip relax and to relieve discomfort in the knee.