Page 1 - Practical 20

Practical Manual

Practical 20

Forward Bending Asana

Forward bending is a passive movement in which gravity is utilized to stretch the
muscle. This group of practice is associated with chest compression and exhalation
induces relaxation. Note

Aim

To perform the Paschimottanasana.
After completion of this practical, you will be able to perform and demonstrate
this series of practice in appropriate format.

Requirements

• Yoga mat – 1

• Flat cushion (1-2 ft length and thickness 10-15 cm) – 1

Preparation of Yoga classroom
• The room should be clean and well ventilated.

Preparation of practitioner

• Wear comfortable loose, light cotton clothes (Not too tight)

• Remove accessories like spectacles, wrist watches, belt etc before practice.

Method

• Sit on the floor with feet outstretched and together, hands on the knees. This
is starting position. Relax the whole body especially lower back.
• Slowly bend forward from the hips, at the same time slide the hands and try to
hold big toes. First try to touch abdomen with thigh and then comfortably
bend head forward and try to touch knee with the forehead. This final position
can be held comfortably for few seconds.

• Slowly return to the starting positions. This is one round. Perform 3 to 5
round.
Breathing – Inhale in starting position, exhale and bend forward and inhale
while returning to the starting positions.

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