Iyengar Certified

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Pose Practice

Pascimottanasana - Intense West (Back) Stretch Pose


Try It!



Start by sitting in Dandasana (Staff Pose) with the legs extended on the floor, legs pressed together and heels reaching away.

Sit firmly on top of the sit bones and straighten the spine by lengthening it up from the sit bones.

Place hands next to the hips on the floor.

Press fingers or hands actively into the floor with straight arms.

To move into Pascimottanasana, stretch both arms straight up over head with the upper arms by the ears, palms facing each other.

Exhale, stretch the arms toward the feet and lengthen the spine towards the legs.

The thumb and first two fingers take hold of the big toe.

If the fingers do not reach, take a yoga belt and place both feet against the strap and hold the strap with straight arms.

While in the pose, press the sit bones, back of the thighs, and heels into the floor.

Continue to reach the heels away from the hips.

Slide the shoulder blades down your back as you lengthen the spine away from the hips.

Inhale, lengthen the spine up out of the hips.

Exhale, lengthen the spine towards the legs.

To come out of the posture, inhale and lengthen the body back into Dandasana.
 

Enjoy!

Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose