Seated Forward Bend can be performed as a counter pose for both Cobra Pose and Sphinx Pose. ‘Paschima’ in Sanskrit means ‘west’ and ‘uttana’ means ‘intensive stretching’ - stretching the back of the body, that is bending the front part of the body in a seated position. In this pose, the backside of the body, in particular the spine, is stretched forward. This stimulates function of spine and energizes the organs. Practicing the pose on a regular basis keeps the body immune to diseases. Hence, Seated Forward Bend is considered one of the best yoga poses.
Other Benefits of Seated Forward Bend
- Seated Forward Bend stretches the entire back muscles.
- The pose strengthens the nervous system.
- It strengthens functions of abdominal organs.
- Seated Forward Bend is one of the best yoga poses for tummy fat.
- It promotes digestion; relieves headache caused by indigestion.
- Regular practice of the pose helps to relieve menstrual disorders and menstrual pain.
- It improves focus.
Instructions
Let us see how to do Seated Forward Bend.
- Sit straight with your legs stretched.
- With the back straight, inhale as you lift your hands upwards.
- With exhalation, bend forward keeping your hands stretched.
- Hold the feet or big toes with your hands without bending your knees. Place your head on your knees or further down the legs.
- Hold the pose for 20 seconds. Inhale as you release the pose and return to seated position.
Note
In case of difficulty in holding the feet, place your hands on your legs where you can reach comfortably.
Those with slipped disc and sciatic conditions should refrain from practicing the pose.
Yoga Pose for Day 18 – Cow Pose (Bitilasana)
Cow Pose is a counter pose to Cat Pose and also can be done as a sequence. ‘Bitila’ in Sanskrit means ‘cow’. The pose resembles the shape of a cow. Cat Cow Poses produce effective results when performed as a sequence. The bending and lifting of back improves spine flexibility and rejuvenates
Yoga Pose for Day 17 – Cat Pose (Marjariasana)
The Sanskrit term ‘marjari’ means ‘cat’. The pose resembles the relaxed stretching of a cat and hence the name. The pose, though simple, has immense benefits. Cat Pose balances the body and mind,
Yoga Pose for Day 15 – Sphinx Pose (Salamba Bhujangasana)
Sphinx Pose can be performed as a counter pose to Child Pose. Just like Child Pose is a baby’s lying position, Sphinx Pose resembles a baby holding the weight of its upper body in both hands while lying. The term ‘salambha’ in Sanskrit means ‘support’, ‘bhujanga’ means ‘snake’. This is generally considered as a half striking pose of a snake.
