Paschimottanasana

Paschima: West (or back of the body) - Uttan: Intense (POSH-ee-moh-tan-AH-sun-ah)

RELATED ASANAS

Uttanasana - Viparita Karani - Upavisthakonasana - Halasana - Balasana

ENERGETIC ALIGNMENT

Key Actions: Surya Pada - Ischial Bandha - Anterior Pelvic Tilt - Mula Bandha - Uddiyana Bandha - Spinal Extension

Apana: Sitting bones + heels press into the ground. Press the centers of the thighs/femurs towards the earth. Draw the shoulder blades down the back.

Samana: Activate the inner thighs, and allow the core to stabilize the spinal extension from Mula-Uddiyana bandha.

Prana: Lengthen forward through the sternum and crown. Keep your skull/forehead in line with the neck as a full extension of the spine.

Vyana: Press forward through the heels. Feel expansion through the toes as they activate. Extend forward through the spine and reach back through the tail.

Udana: Maintain the head and neck reaching out as an extension of the spine. Feel the heart extending towards your feet.

COMMON MISALIGNMENTS

- External rotation in legs
- Pelvis tilting back (sit on blanket or bolster)
- No activation of the core to lengthen spine
- Hunching shoulders forward

ASANA NOTES AND BENEFITS

coming soon

FOUNDATION ANATOMY

HA/Solar - Contract- Quadriceps, Rectus Femoris, Tensor Fascia Lata, Gluteus Medius, Adductors, Psoas, Rectus Abdominis, Biceps, Brachialis, Anterior Deltoids, Infraspinatus, Teres Minor, Lower Trapezius, Peroneus Longus and Brevis

THA/Lunar - Lengthen - Gastrocnemius, Soleus, Hamstrings, Gluteus Maximus, Erector Spinae, Quadratus Lumborum

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