Paschimottanasana

This pose works at calming the nerves and mind, acting as a great way to soothe anxiety and stimulation. Paschimottanasana is also good for lengthening the spine as you reach the heart towards the toes!

Alignment Principles

Start in Dandasana (staff pose)
Inhale to lengthen the spine
Exhale to fold forwards over the thighs, focusing on keeping the spine long, as you reach towards your flexed feet
As you fold forwards, draw up the pelvic floor and engage the quads and inner thighs to activate your mula bandha
Fold from the hips, sending the tailbone back, thinking about reaching your belly to your thighs first. Head should come down last
Use inhales to create space in the body and exhales to release tension from the legs to fold deeper

Prep. Poses:

Modifications/Variations:

Use a strap around the soles of your feet
Sit on a block, bolster or blanket to help tilt your pelvis as you fold forwards
Place block or rolled up blanket under the knees to create more ease in the pose
Use a block around the soles of your feet, grabbing the edges of the block to deepen this pose or grab opposite wrist