Paścimatānāsana

Variations

Sthiti Paścimatānāsana

Tiryaṅgmukha Eka Pāda Paścimatānāsana

Ardha Padma Paścimatānāsana

Modifications

– Dynamic Movement and the Refinement of the Breath
“A longer term refinement of working with the breath in Āsana such as Paścimatānāsana,
is to begin the breath before leaving your departure point,
and finish the breath after reaching your arrival point.
In other words keeping the breath longer than the movement at all times.”
– 108 Postural Practice Pointers

– Forward Bending and the Role of the Arms
“When moving into Paścimatāna Āsana such as Uttānāsana.
Better to pull back from the abdomen.
Rather than pushing forward from the lower back.”
– 108 Postural Practice Pointers

– Forward Bending and the Role of the Arms
“When moving out of Paścimatāna Āsana such as Uttānāsana.
Focus on the arms bringing the back up.
Rather than the back bringing the arms up.”
– 108 Postural Practice Pointers

“Forward Bends are back stretching Āsana in terms of Bhāvana.
Thus in Paścimatānāsana one of the foci is on avoiding pushing
from the lower back as you bend forward.
Thus move forward from the abdominal area by drawing it back,
to encourage the lower back to respond by lengthening.
If we push from the lower back in forward bends,
such as Paścimatānāsana, it can tighten this area,
thus inhibiting the focus on the quality of the Apāna Lakṣaṇa,
as well as transferring stress to the sacrum, hips and hamstrings.”
– 108 Postural Practice Pointers

“When bending towards the lower limbs during forward bend Āsana,
move firstly by as if rounding from the lower back,
before ultimately rounding from the upper back.
In terms of a Bhāvana during the movement,
the focus is on exhaling from Apāna Sthāna towards Prāṇa Sthāna.
Thus breathing as if from the lower abdomen towards the upper chest.”
– 108 Postural Practice Pointers

“When moving away from the lower limbs during forward bend Āsana,
move firstly by as if arching from the arms and upper back,
before ultimately arching from the lower back.
In terms of a Bhāvana during the movement,
the focus is on inhaling from Prāṇa Sthāna towards Apāna Sthāna.
Thus breathing as if from the upper chest towards the lower abdomen.”
– 108 Postural Practice Pointers

“Which Āsana support the
principle of Mūla Bandha?
To stop the Mūla dropping,
as in Paścimatānāsana drawing
the Mūla towards Maṇipūra.”
– 108 Mudrā Practice Pointers

We must also consider the safety factors
“Along with creating a situation for ‘new’ responses to occur,
any guidelines must also consider the safety factor.
This is helped by being able to distinguish characteristics
between say Bhujaṅgāsana and Paścimatānāsana.
Thus an elementary knowledge of what happens
in the body is required, along with consideration
of prerequisites and appropriate Pratikriyāsana.”
– 108 Yoga Planning Pointers
– The Viniyoga of Planning Principles Guidelines – Collected & Collated

– Āsana only Planning Questions
“Design and Experiment with an Āsana Practice around
– Bhujaṅgāsana – Repeat 4 times and Stay 4 Breaths
– Paścimatānāsana – Repeat 4 times and Stay 4 Breaths”
To Download or view this Question as a PDF Study Sheet
To Download or View a Sample Practice Response as a PDF
– Yoga Practice Planning and Theory Questions – Collected & Collated

– Āsana only Planning Questions
“Design an Āsana practice that supports
– 12 Breaths 1.1.2.1 in Sthiti Paścimatānāsana.”
To Download or View this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

– Āsana only Planning Questions
“Design an Āsana practice to stay
– 8 minutes in Paścimatānāsana”
To Download or View this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

– Āsana only Planning Questions
“Design an Āsana practice to include
– Śalabhāsana – Repeat 12 times
– Tiryaṅgmukha Eka Pāda Paścimatānāsana – Stay 6 breaths each side
– Paryaṅkāsana – Stay 12 breaths”
To Download or view this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

– Āsana only Planning Questions
“Design an Āsana practice to include
– Tiryaṅgmukha Eka Pāda Paścimatānāsana – Stay 6 breaths each side
– Paryaṅkāsana – Stay 12 breaths”
To Download or View this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

– Āsana only Theory Questions
“Compare
– Paścimatānāsana, Janu Śīrṣāsana, Upaviṣṭa Koṇāsana and Baddha Koṇāsana.”
To Download or View this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

– Āsana only Theory Questions
“Compare
– Paścimatānāsana, Janu Śīrṣāsana, Upaviṣṭa Koṇāsana and Baddha Koṇāsana
with regard to:
1. Differences between them in terms of stress on the knees.
2. Differences between them in terms of stress on the lower back.
3. Differences between them in terms of effect on high blood pressure.
4. Differences between them as a preparation for runners.
5. Differences between them as a counterpose for runners.
6. Differences between them for a person with sciatica.”
To Download or View this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

Links to Related Posts:

• Glossary of Āsana & Mudrā Practice Techniques
  – Grouped into Standing, Kneeling, Lying, Inverted, Backbend, Seated & Sitting
• Collected Practice Theory Posts on Viniyoga
• Collected Practice Theory Posts on Vinyāsa Krama
• Collected Practice Theory Posts on Pratikriyāsana
• Collected Practice Theory Posts on the Breath
• Collected Practice Theory Posts on Śikṣaṇa
• Collected Practice Theory Posts on Rakṣaṇa
• Collected Practice Theory Posts on Cikitsā
• Collected Practice Theory Posts on Laṅghana
• Collected Practice Theory Posts on Bṛṃhaṇa
• Glossary of Prāṇāyāma & Bandha Practice Techniques
  – Grouped into Primary, Secondary & Ancillary Techniques
• A sample Parivṛtti and Paścimatāna Themed Group Practice
• cYs Practitioner Training Programme Retreat Extract 1 – Self Planning & Self Practice
• Examples of Vinyāsa Krama for Sitting Āsana within a Single Practice…
• Question to Krishnamacharya – “Can you explain the concept of Vinyāsa and Pratikriyā Āsana?”

–  Last Updated 11th April 2022