About Adhomukha Paschimottanasana
Adho mukha paschimottanasana is a basic restorative forward bend. The name comes from the following Sanskrit words: adho, meaning “down”; mukha, meaning “face”; paschima, meaning “back” or “west”; uttana, meaning “intense stretch” or “straight” (referring to the back body); and asana, meaning “pose” or “posture.”
Adho mukha paschimottansana is also known in English as downward-facing intense west stretch.
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- Begin in Dandasana (Staff Pose), sitting on the edge of a folded blanket.
- Press your heels away from your body; press your palms or finger tips into the floor beside your hips.
Inhale. - Keep your front torso long, exhale and lean forward from your hips. Lengthen the spine to fold toward your legs, without rounding your back.
- Walk your hands out along the outside of each leg as far as they will go. If you can reach them, hold the sides of your feet with your hands.
- With each inhalation, lift and lengthen your front torso just slightly; with each exhalation, release a little more fully into the forward bend. If you are holding your feet, bend your elbows out to the sides and lift them away from the floor.
- Stay in the pose from 1–3 minutes. To come up, release your feet. Inhale and lift your torso by pulling your tailbone down and into the pelvis.