Seated Forward Bend

Paschimottanasana - Seated Forward Bend

In the seated position, extend your legs out in front of you, toes pointed up.  Inhale, raising your arms above your head.  Now slowly exhale, reaching toward your toes, ankles, or calves.  Gently and carefully, press the crown of your head towards your toes as your breathe deeply.  Take time now to ask yourself the soul questions, Who Am I, What Do I Want, and How Can I Best Serve? Breathe in, and breathe out. Remain in a state of mindful witnessing as your perform this pose. Surrender to the breath, observe your inner stillness and don’t worry about the outcome. This beautiful asana is a flexibility pose and it’s important to remember to flow slowly, and with awareness. Remind yourself to commit to self-acceptance, and quiet the mind.  Take your time to just be where you’re at, and remember honor the needs of your body.  Remember the more powerful the silence is, the more effective the movement will be.

Variation 1: Bend knees and hold on to ankles or calves, relax and take three full deep breathes and just be.

Variation 2: Bring both legs out to the side.  Rest upper body along the floor.  Reach arms forward with palms down.

Benefits:

• Lengthens, tones, and flexes the spine.
• Relieves constipation and promotes digestion.
• Regulates blood sugar levels (a great exercise for diabetics).
• Strengthens the pancreas.

Contraindications:

• Diarrhea
• Pregnancy (bring legs apart) and do not force, breathe full deep breaths.
• Abdominal surgeries.