{"id":11883,"date":"2020-12-31T06:11:00","date_gmt":"2020-12-31T06:11:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11883"},"modified":"2020-12-30T11:53:45","modified_gmt":"2020-12-30T11:53:45","slug":"yoga-poses-paschimottanasana-or-seated-forward-bend","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2020\/12\/31\/yoga-poses-paschimottanasana-or-seated-forward-bend\/","title":{"rendered":"Yoga Poses – Paschimottanasana or Seated Forward Bend"},"content":{"rendered":"\n

Make sure that you are putting equal weight on each glute \/ sit bone<\/p>\n\n\n\n

Normal people with sitting or sedentary job get a pelvis with an incorrect tilt, causing a exaggerated curve in the spine.<\/p>\n\n\n\n

This pelvis issue causes a hunchback with rounded shoulders, pushing neck forward. <\/p>\n\n\n\n

If you have these alignment issues, first bring the pelvis into a neutral position using a prop such as a mat or cushion<\/p>\n\n\n\n

sit on the edge of the cushion:<\/p>\n\n\n\n

\"seat<\/a>
Cushion used under bum to give neutral pelvis\/pelvic tilt<\/figcaption><\/figure>\n\n\n\n

Hunchback causes tighter muscles in the neck area and weakness<\/p>\n\n\n\n

Bring hands back to engage the rhomboids, traps etc near thoracic spine:<\/p>\n\n\n\n

\"Yoga<\/a><\/figure>\n\n\n\n

Bending forwards with alignment issues, can impact your breathing – typically this is caused with tight hamstrings.<\/p>\n\n\n\n

Use a block in between the thighs to engage the quadriceps, and put prop like a cushion under the knees to take away the pressure.<\/p>\n\n\n\n

Beginners should lift hands up and then place them on pelvis – gentally anterior-tilt the pelvis and move forward from the heart. Keep the back aligned to prevent pressure on lumbar spine.<\/p>\n\n\n\n

\"Paschimottanasana<\/a><\/figure>\n\n\n\n

Use a strap around the feet to keep the correct alignment whilst stretching.<\/p>\n\n\n\n

Remember – no hunchback, no rounded shoulders<\/p>\n\n\n\n

If any problems with headaches, neck etc – keep the head with eyes looking forward<\/p>\n\n\n\n

coming out of the pose – when you are doing the full pose i.e. with hands holding the toes, lift head up first, then put hands on the knees, then pelvis. Finally move back to a seated position.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n