Paschima pratana sthiti for beginners

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My dear friend Sudhanshu Srivastava from Kolkata has been suffering when doing forward bends. He says in Paschimottanasana (Intense stretch pose for the West side of the body) as seen below he is not able to bend forward but only a few degrees.

paschimottonasana

This is a difficult pose for any beginner and should not be considered until two things happen: the hamstrings loosen and the abdomen softens. That takes a few years of correct practice in the Iyengar method. Otherwise there is a risk of injury, particularly tearing a hamstring muscle. This pose does not appear until the second (Intro II) syllabus which assumes the practitioner has had at least three years of practice in the asanas preceding it.

Here is a sequence of forward bends for people with tight hamstrings and a hard abdomen.

ardha uttanasana

Ardha Uttanasna with wall (hips directly above ankles, wrists on same plane as hips)

Chair downdog

Chair Adho Mukha…

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