Parivritta Paschimottanasana is composed of the Sanskrit words "paritvritta," "paschima," "uttana," and "asana," which translates as "intense stretching of the back of the body." This asana was first described by Swami Swatmarama in the 14th century and remains one of the fundamental asanas in Hatha Yoga to this day.
How to perform Parivritta Paschimottanasana
Sit on your yoga mat with your legs stretched out and try to point your toes towards you. Place your palms firmly on the mat next to your hips, fingers pointing towards your feet. Extend your arms straight, keeping your back straight. Wait for your next inhale and then extend your arms vertically out to the side. As you exhale, bend your back forward. Maintain a straight posture and bend from the pelvis. Stretch your hands forward. To do this, reach over your toes from above; alternatively, you can place your big toe between the first three fingers of your hand. If you are new to yoga, for Parivritta Paschimottanasana, simply place your hands on your shins. Don't stress about reaching as far forward as possible. Simply place them wherever your hands land. Just make sure your back is as straight as possible. On your next inhalation, stretch forward again; on your exhalation, draw your upper body further forward. Open your arms so that your elbows point out to the sides. You can increase the stretch in Parivritta Paschimottanasana by resting your forehead as completely as possible on your knees and clasping your feet with your hands. If your thigh muscles are tense, draw your torso forward. The backs of your legs and the backs of your knees should rest firmly on the yoga mat, and your shoulder muscles and neck should be relaxed. As you inhale, lift your head off your knees; as you exhale, relax the muscles again. To come out of Parivritta Paschimottanasana, stretch your arms and spine as you inhale, then slowly release, vertebra by vertebra.
The physical effects of Parivritta Paschimottanasana
If you're new to yoga, you can place a pillow or a folded blanket under your buttocks to keep your back straight and stable. You may find it helpful to support the stretch in Parivritta Paschimottanasana with a strap placed around your feet. This asana activates your abdominal area and has a strong stimulating effect on your internal organs. Parivritta Paschimottanasana can help improve your digestion. It has also been repeatedly reported to stimulate and strengthen the kidneys and the immune system as a whole. The intense stretch and the back extensors mobilize the entire spine. Hamstrings, as well as the calf and gluteal muscles, can also become more flexible if the asana is practiced regularly. In addition to activating the central median, the pelvic area is well supplied with blood when performed correctly. Ancient texts state that Parivritta Paschimottanasana can not only increase general vitality, but especially blood flow to the genitals.
Energetic and mental effects of Parivritta Paschimottanasana
If Parivritta Paschimottanasana is held for a long time, this asana unfolds its full energetic potential. It can open Sushumna or Paschimottha Nadi, the so-called subtle spine. Especially in the forward bend, all the chakras are activated, but especially Manipura, the solar plexus or solar plexus chakra . This chakra is one of the main energy centers in the body. Opening through Parivritta Paschimottanasana is said to dispel fear and insecurity. The solar plexus chakra is generally associated with self-confidence, self-awareness, and the meaning of life. In advanced yogis, Parivritta Paschimottanasana can activate the Kundalini. On a mental level, the flow of thoughts is calmed by the asana. Patience, perseverance, and the ability to let go are qualities that are also strengthened. Furthermore, the development of devotion, humility, and forgiveness is encouraged.
Image © ddkolos / 123rf.com
