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Pachimottanasana

Zittende Vooroverbuiging Houding | Seated Forward Fold Pose

  • Stretches the entire backside of the body.

Contra-indications:

  • -

GETTING INTO THE POSE

  • From dandasana push the sitting bones into the mat to stretch the crown up. Make length in the back.

  • Stretch the legs, big toes together. Toes point straight up.

  • Exhale: slightly pull in the lower abdomen to space to fold and bend forward from the hips with a straight back.

  • Sternum goes towards toes, toes towards sternum.

  • Grab the feet with the hands or, if you can't do so with a straight back, wrap a strap around the balls of the feet and pull on the strap or grab the legs.

  • If the stretch is mainly felt at the joints, bend the knees slightly and place something below the knees to soften the stretch and transfer it to the center of the muscles. You can also sit on a folded blanket.

  • Gaze slightly forward until you have your entire upper body on your legs with your back straight, only then you bring your forehead to the shins.

BREATH

  • Inhale: make length between the heels and the sitting bones & the sitting bones and the crown.

  • Exhale: bend deeper.


- Or -


  • Breathe to the back and sides of the chest.

GETTING OUT OF THE POSE

  • Exhale: let go of the hands.

  • Inhale: come up again with your back straight.

PREPARATORY POSES
SUBSEQUENT POSES

  • Janu Sirsasana | Head to toe pose

  • Upavista Konasana | Wide legged seated forward fold

REPLACEMENT POSES
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