Focus: Paschimottanasana, though not the most complex of the seated forward extensions, is the classical Asana in this category. Introduced early in the learning of the forward extension category because of the simplicity in its shape, this Asana is refined by a practice of the other seated forward extensions: Janu sirsasana, Trianga mukha eka pada paschimottanasana, Ardha padma paschimottanasana and Marichyasana1,. This session explores the four seated forward extensions that enrich Paschimottansana in its final form.
Props needed: blankets, belt, blocks,1 chair, bolster, access to a wall
Note: While forward extensions are therapeutically beneficial in several conditions, and also part of the women’s menstrual practice, this session is done energetically, squeezing and compressing the abdominal area. These actions maintain the health of the abdominal region, but those with any kind of abdominal tenderness/ trauma/ surgery are advised to use caution.
Final positions of forward extensions may be contra-indicated for certain back injuries/ weaknesses.