Paschimottanasana is also known as seated forward bend or fold. This posture is great to increase the flexibility of your hamstrings and calves. It also stretches your lower back and calms the mind.
- Sit on your mat in Dhandhasana
- Close your legs together and activate your knee caps
- Your toes should point towards the ceiling
- Straighten your spine
- Inhale deeply and bring your arms up
- Exhale and fold forward
- Bring your chest onto your thighs
- Catch your feet with your hands
- You can interlock your hands behind your feet or grab your ankles
- Maintain your legs straight
- Don’t bend your knees
- Try to rest your forehead on your shins/knees
- Take a few deep breaths here
You can make this posture a little more dynamic as well. As you inhale bring your upper body up and stretch your arms up towards the ceiling. As you exhale bend forward and rest in the final pose. Use your breath for this up and down movement and continue it for 10 to 15 breaths.
Benefits of Firefly Paschimottanasana:
- Improves flexibility in legs and back
- Stretches the back
- Tones the abdomen
- Massages the internal organs
- Improves digestion
- Removes constipation
Please avoid this posture if you have any lower back injuries.
To be sure that you practise an asana correctly, we recommend participating in our Yoga Teacher Training Program.