Seated Forward Bend, also known as Paschimottanasana in Sanskrit, is a popular yoga pose that offers numerous physical and mental benefits. It is a seated yoga posture that involves bending forward while sitting on the floor, with the legs extended straight in front of you. This pose is often practiced towards the end of a yoga session as it helps in calming the mind and relieving stress.
Sanskrit Slok:
“पश्चिमोत्तानसनं योग्मार्गप्रवृत्तेराधारं शार्रीदु:खडं चित्तवृत्तिनिरोध:।”
– Paschimottanasana is the foundation for yoga practice, it alleviates physical discomfort and controls mental distractions.
Steps to do Paschimottanasana:
1. Sit on the floor with your legs extended in front of you.
2. Inhale and lengthen your spine upward.
3. Exhale and bend forward from the hips, reaching for your feet.
4. Hold onto your legs, ankles, or feet, depending on your flexibility.
5. Keep your back straight and your gaze forward.
6. Hold the pose for 30-60 seconds while breathing deeply.
7. To release, inhale and slowly come back up to a seated position.
Benefits of Paschimottanasana:
1. Stretches the spine and hamstrings.
2. Calms the mind and relieves stress and anxiety.
3. Stimulates the liver, kidneys, ovaries, and uterus.
4. Improves digestion and reduces belly fat.
5. Relieves symptoms of menopause and menstrual discomfort.
Precautions for Paschimottanasana:
1. Avoid practicing this pose if you have a back injury or hamstring injury.
2. People with herniated discs should also avoid this pose.
3. Pregnant women should practice this pose with caution.
4. If you have any medical concerns, consult a healthcare professional before attempting this pose.
Incorporating Paschimottanasana into your regular yoga practice can bring about a sense of relaxation and rejuvenation, while also providing numerous physical benefits. It is important to approach this pose with mindfulness and proper alignment to avoid any potential injuries. By practicing Paschimottanasana regularly, you can experience improved flexibility, reduced stress, and overall well-being.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
Professional Endeavors
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.
