Fundamental Principles

• It’s a forward bend so it has the properties of being introverting, calming and nurturing, it is used to quieten down the mind and the body
• It stretches the whole back of the body right from toes to head
• It a seated pose so there is an element grounding sit bones into the floor

Structural and Functional Physiology

• Rests and massages the heart and is therapeutic for high blood pressure
• Sooths the adrenal glands by lengthening the area around them and taking any pressure off
• Helps to tone the kidneys, bladder and pancreas
• By bringing blood flow to the area of the lower abdomen it helps to activate a sluggish liver and improve the digestive system as well as stimulating the entire reproductive system. The stimulate of the ovaries and uterus helps to relieve the symptoms of menopause and menstrual discomfort in females
• Calms the brain and helps relieve stress and soothes headaches and anxiety as well
• Stretches the spine, shoulders, hamstrings, calves
• Strengthens the legs, back and abdominal muscles
• Therapeutic for infertility insomnia and sinusitis

Yogic or Subtle Physiology

All the chakras are affected by Paschimottanasana as it is opening the back of the body along the spine and the chakras are on back and front. Paschimottanasana does affect the sex chakra most strongly as this is the area of greatest movement.
Paschimottanasan stretches out the three major nadis as these run along the spine, as you lengthen your back out in this pose you are helping to lengthen out the nadis, lengthening the nadis helps the energy to flow through with out getting caught.
The posture also affects Apana Vayu by acting as a back draft, the folding forward movement cuts off wind and the fire which is located in the abdominal area continues to burn without a life force or wind to fan it. When the person straightens up, a rush of Apana Vayu reaches the fire causing it to burn brighter.

Relationship to other asanas

Paschimottanasana is a typical forward bend and one that is often taught before others. The angle between the legs and torso is closed off, but the spine must remain straight and lengthened as is the case with almost all forward bends.
This asana is a seated forward bend, so you don’t get the advantage of gravity working with you to close off the angle which means that it does take a little more strength in the legs and back than the standing forward bends like uttanasana.
The posture stretches out the back of the body (from the feet to the head) and unlike other forward bends such as Janu sisasana and Trianda Mukaikapada pasimottanasana it does not bring in other parts of the body to take away from that stretch so the focus stays on the back of the body and the closing off of the angle.

The Asana in practice/class

This postures is suited to the end of practice to calm and cool the mind and ready it for relaxation. It is also situtable as a counter pose to any back bend. This pose can be used in a restorative class and a softer version can warm up the back at the beginning of a class.

Variations can be be made according to needs and major precautions and/or contraindications of the practitioner.

• Bend the knees or put something under them if the hamstrings are tight and the back of the legs cannot reach the ground. This is also useful or if you have knee problems like hyper extension.
• Take a Blanket under the sit bones for tight hamstrings, this helps to keep the back and spine long and straight.
• Use straps to reach the feet this keeps the chest open while coming forward, gives the person a force to pull forward against and also takes out the goal of “I must reach my feet”
• This pose should not be done just after an asthmatic attack or if you have diarrhea

It can be done as a restorative pose well supported with head on bolsters or chair and sit bones well supported maybe if there is an existing back injury.
Not good for people suffering from depression or people who are introverted. Pose will need to be modified for pregnant people i.e. legs taken out wide and supported

Main indications for adjustment

• Rounded spine or forcing ones self forward with head towards the knees, need to get them to stop and lengthen out the spine.
• Holding of the breath or straining, face turning red or problems breathing
• Neck not in line with the rest of spine, eye gaze straight ahead rather than down towards the legs or feet
• Toes of the feet not pointing up towards the creating, engaging of the legs
• Firm upper legs, drawing the knee caps up and away from the feet
• Shoulders lifting up and hunching instead of down back and creating a broadness between the shoulder blades as well as across the chest

References

Iyengar, B K S – Yoga – The path to holistic Health published by Dorling Kindersley in Great Britain in 2001

http://www.yogajournal.com/poses/477_1.cfm - 1/11/2004

Jean Hall – Astanga Yoga published by Lorenz Books in London UK in 2004

Photos from Iyengar, B K S – Yoga – The path to holistic Health