Paschimottanasana – Full Forward Fold

To Begin: Sit with legs extended and feel your sitbones reaching evenly into the ground. Press the back of thighs firmly into the mat and reach heels towards the end of the mat.

The Pose: Inhale and stretch arms up and overhead, lengthening through the front of the body. Exhale to stretch the body forward along the thighs to bind the big toes with first two fingers and thumb. Keeping your weight distributed equally over the front of the sitbones, take a few moments to lift and lengthen through the front of the body to bring belly button to thighs, chest to knees, and forehead to shins. Then settle into the pose and the steady breath.

To Intensify: Hold outer edges of feet, clasp hands under feet, or bind the wrists under the feet. Focus on strengthening the front of thighs, keeping inner lines of the legs and feet connected, and relaxing face, neck and shoulders.

To Modify: Sit on a folded blanket or blocks if the sitbones do not reach the ground comfortably, or if there is excessive rounding in the lower back. Use a strap around the balls of the feet if you cannot reach the toes.

Breathing: Hold 5 deep breaths, allowing each inhalation to lengthen the body, and each exhalation deepen the pose.

Focus: Move into the pose with a gaze on the dark spot between the ankles. After a few breaths you can close the eyes and focus on the ajna centre.

Cautions: It is important to work with the concept of surrender in this pose. Although we are gently pulling to lengthen the body and stretch the back of thighs, be sure not to overcontract the belly, restricting the organs or overstretch the lower back. This pose is about creating space in the front and back of the body. Let the breath guide you into deeper levels rather than strength or force.

Benefits: Lengthens hamstrings and calves, supports kidneys and adrenals, stretches the back and encourages a shift away from the physical poses towards the internal experience.

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