Paschimottanasana Yoga is known as “Vilasikham” in Sanskrit and is often practiced as a primary pose for relaxation and meditation. In this pose, the entire trunk, including the neck, hips, and legs, are extended and straightened. It is often practiced by people who wish to achieve self-awareness and serenity.
One of the main health benefits associated with this pose is the improvement of the spinal alignment. This allows the entire body to be stretched out and relieved of stress and tension, allowing one to improve flexibility, endurance, and strength. The same benefits are also present when performing a gentle downward facing dog pose, which strengthens the entire body’s muscles and provides a deep, relaxing stretch. Both these poses help to open up the spine and encourage proper posture, allowing the practitioner to receive optimal health benefits from their practice.
Paschimottanasana Yoga is also beneficial to those suffering from chronic conditions such as hypertension, osteoporosis, and arthritis. The high blood pressure poses which are commonly found during yoga sessions such as the back bend, dog, and waterfall, as well as the Sukhasana (headstand), can help to bring blood circulation to the heart and increase oxygen intake, which is highly effective in fighting hypertension. For those suffering from osteoporosis, Paschimottanasana Yoga will also encourage increased bone density. Specifically, the forward bend and straighten position will improve the quality of the bones. Furthermore, the extended side angle in the back bend will help prevent the onset of Osteoporosis.
Another of the many Paschimottanasana Yoga benefits is providing relief to individuals with a slipped disc. Individuals who suffer from a slipped disc may experience pain, discomfort, or a tingling sensation while performing basic daily activities. While performing yoga positions, such as those found in the torso pose, will allow the practitioner to strengthen the muscles supporting the spine, the practitioner may also find comfort in experimenting with different postures. As the patient ages, he or she may find that one particular posture no longer provides comfort after progressing to a higher level of difficulty. Therefore, practicing yoga while in a seated, supine, cross-legged position, rather than attempting to sit and straighten one’s back after bending the knees, can help the patient achieve greater stability and reduce the occurrence of a slipped disc.
The asana performed in the Ashtanga series, such as the forward bend pose, is one of the most common stretches used for Paschimottanasana Yoga. The forward bend pose is frequently chosen for individuals who have become accustomed to performing the practice in an upright position, as this pose provides for greater range of motion and increased mobility. When doing the forward bend pose, it is important to contract the abdominal muscles and breathe in through the nose. Once deep in the Ashtanga position, the practitioner must then rotate the upper body to a fully rounded position, allowing the head to stand tall and the neck to assume a position of the “Upside Down”.
Next, the practitioner must inhale through the nose, while simultaneously pulling the abdomen in toward the chest. From the Ashtanga series, the final step in this sequence is to exhale through the mouth, while lifting the arms into a forward fold. Both breaths should be controlled and should be inhaled until they have reached a steady rate, before returning to the inhaling phase of the Ashtanga Yoga practice. Performing the above steps while maintaining correct posture will help increase mobility, stretch the internal organs, and increase strength.
One of the primary goals of Ashtanga Yoga is to strengthen the body’s muscles and joints, as well as the tendons. Whilst strengthening the muscles and joints is an important aspect of Ashtanga Yoga, for the hamstrings, the piriformis, and the sacrum, another goal of yoga is to reduce weight. To do this, it is important to begin a yoga session with proper alignment and stretch. This can be achieved by inhaling and exhaling deeply, while also maintaining good posture throughout the session. Another way to achieve proper alignment is to ensure that your feet are placed on the floor firmly and that your heels are raised at a suitable height. By ensuring good posture throughout the Ashtanga Yoga practice, you are ensuring that the internal organs and muscles are placed into a balanced state, reducing any risk of injury.
Apart from the Ashtanga Yoga benefits of reducing stress, the Ashtanga Yoga teacher training program, as previously mentioned, has other benefits. Ashtanga yoga teachers are often privy to additional knowledge and experience on the inner and outer aspect of teaching. They may also have access to additional resources such as reference books and DVDs. Ashtanga training also offers an opportunity to connect with other like minded practitioners, a great source of encouragement for those who may feel a little unsure about the direction in which they wish to take their practice. Above all, however, it allows for self-discovery and growth.
Types Of Yoga Poses
- Lotus position Yoga –
- Adho mukha svanasana Yoga
- Handstand Yoga
- Shavasana Yoga
- Balasana Yoga
- Bhujangasana Yoga
- Kapotasana Yoga
- Tadasana Yoga
- Bakasana Yoga
- Vajrasana Yoga
- Vrikshasana Yoga
- Trikonasana Yoga
- Dhanurasana Yoga
- Shirshasana Yoga
- Chaturanga Dandasana Yoga
- Ustrasana Yoga
- Uttanasana Yoga
- Sarvangasana Yoga
- Navasana Yoga
- Bhekasana (Mandukasana) Yoga
- Mālāsana Yoga
- Halasana Yoga
- Paschimottanasana Yoga
- Sukhasana Yoga
- Chakrasana Yoga
- Gomukhasanab Yoga
- Baddha Konasana Yoga
- Virasana Yoga
- Utkatasana Yoga
- Garudasana Yoga
- Ardha Chandrasana Yoga
- Marjariasana Yoga
- Matsyasana Yoga
- Mayurasana Yoga
- Setu Bandha Sarvangasana ( Bridge Pose) Yoga
- Salabhasana Yoga
- Viparita Karani Yoga
- Virabhadrasana I Yoga
- Utthita Parsvakonasana Yoga
- Matsyendrasana Yoga
- Janusirsasana Yoga
- Dandasana Yoga
- Siddhasana Yoga
- Hanumanasana Yoga
- Makarasana Yoga
- Natarajasana Yoga
- Pincha Mayurasana Yoga
- Supta Baddha Konasana Yoga
- Simhasana Yoga
- Upavistha Konasana Yoga
