Bending forward from a sitting position is a popular exercise that has come into the world of fitness from yoga. This movement is also known as pashchimottanasana. The possibility of its correct performance indicates the health of the back and good physical condition.
Exercise belongs to the category of medical and preventive. In addition to the obvious effect of stretching the muscles of the back surface of the body, it is intended to eliminate stoop and correct minor scoliosis.
Asana also has a beneficial effect on the condition of the spine as a whole, which, in turn, has a positive effect on the activity of all organs of our body.
Pose reduces appetite and regulates metabolism, which contributes to weight loss and overall recovery. Over time, subject to its regular implementation, it is possible to achieve a reduction in body fat on the abdomen and hips.
Yoga practice helps calm the nervous system, relieves anxiety and improves mood. It should be noted the beneficial effects of asanas on women's health.
They eliminate the symptoms of PMS and menopause, and also increase the chances of pregnancy.
In which cases the exercise should be performed:
The exercise has some contraindications, in particular:
How to make the inclination to the legs? Before doing the exercise, do a little workout. A series of hand swings, walking in place and hips spinning will not take much time and prepare your body for the upcoming load.
You can also use the movement to complete the workout, in which case it will be even more effective. This is because warmed muscles are better for stretching.
To make the exercise more comfortable, adopt the following recommendations. These tips will help you if you cannot complete slopes due to their complexity.
Before you begin to stretch, slide on the floor with your heels forward. This will bring the buttocks back. As a result, your body will take a more comfortable position.
Try to breathe as deeply and at a comfortable pace. Keep concentrated tension in your legs, but relax your shoulder girdle and arms in time. Such an exercise is very helpful. It will teach you to feel your body better by relaxing some muscle groups and straining others.
In order to stretch the spine qualitatively, try to turn your hips inward and spread your buttocks in different directions.
Check yourself. Bending to the legs is done correctly if you “fold” in the area of the hip joints.
No need to turn the soles of the feet inward. Imagine that you are pushing against a wall and fix this position.
Avoid rushing and jerking.
Not everyone succeeds in immediately touching the knees with their forehead. Do the exercise correctly, and soon you will feel positive changes. Remember that the back should remain flat throughout the movement.
No need to excessively help yourself with your hands, so you can injure your lower back. Do not bend your knees.
If at this stage the exercise is too difficult for you, master a simpler version of this pose. Dundasana also has a positive effect on the body, and its regular performance will allow you to sit in pashchimottanasana.
The most important thing is not to bend your back. Sit on the floor and straighten your legs in front of you. Pull your socks towards you and tighten your knees.
You should feel a strong contrast - the upper body is completely relaxed, and the legs are very tense. Your task is to stay in this position for 1-2 minutes. You can help yourself a little with your hands.
If you can’t keep your back level or you feel pain in the lower back, help yourself with the help of special yoga straps. Pass it through the feet and fix at the desired length with your palms.
This will greatly simplify this pose.
You can also simplify the movement by placing a dense pillow between the body and legs. In addition, you can sit on a chair and just lean forward, lowering your hands to the floor.
If pashchimottanasana is given to you simply, you can deepen it. Use the following ideas:
Use your forearms as a support for movement. Start slowly pulling your feet toward you. In this case, you will feel a strong stretching of the middle section of the spine.
Stay in this position for several breathing cycles. Exit it as you exhale, gradually unbending and lifting the vertebral body behind the vertebra until you drop to the floor. Do not pause breathing and try to keep the inhalation and exhalation durations equal.
Pashchimottanasana is one of the classic yoga poses that is ideal for beginners. Her development will be the first step into the world of yoga and will open the way to new more complex poses.
Exercise is incredibly useful for the spine, but can be harmful if performed incorrectly. For this reason, special attention should be paid to its technique.