Paschimottanasana#Variations

File:Jogapradipika 7 Pascimatanasana.jpg]]

The name Paschimottanasana comes from three Sanskrit words. Paschima ({{Lang|sa|पश्चिम}}, {{Lang|sa-Latn|paścima}}) has the surface meaning of "West" or "the back of the body".{{cite book |last=Lark |first=Liz |title=1,001 Pearls of Yoga Wisdom: Take Your Practice Beyond the Mat |url=https://books.google.com/books?id=2tFgTLkdduoC&pg=PA265 |access-date=25 June 2011|date=15 March 2008 |publisher=Chronicle Books |isbn=978-0-8118-6358-2 |page=265}} In terms of the subtle body (as in the Yogabīja), it means the central energy channel, the sushumna nadi, which runs the length of the backbone.{{cite book |last=Birch |first=Jason |author-link=Jason Birch |chapter=Annotated Translation |page=163 |title=Āsanas of the Yogacintāmaṇi: The Largest Premodern Compilation on Postural Practice |date=2024 |publisher=École française d'Extrême-Orient and Institut français de Pondichéry |location=Paris and Pondicherry |url=https://publications.efeo.fr/en/livres/1019_sanas-of-the-yogacint-ma-i}}

Uttana ({{Lang|sa|उत्तान}}, {{Lang|sa-Latn|uttāna}}) means "intense stretch" or "straight" or "extended".{{cite web | url=http://www.ashtangayoga.info/practice/asana-vinyasa-series/advanced-a-series-sthira-bhaga/item/paschimottanasana/ | title=Paschimottanasana | publisher=Ashtanga Yoga | access-date=2011-04-10 | archive-url=https://web.archive.org/web/20110413184814/http://www.ashtangayoga.info/practice/asana-vinyasa-series/advanced-a-series-sthira-bhaga/item/paschimottanasana/ | archive-date=2011-04-13 | url-status=dead }}

Asana ({{Lang|sa|आसन}}, {{Lang|sa-Latn|āsana}}) meaning "posture" or "seat".{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy |url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |date=1 June 1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}} The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1, verses 28-29.

The name Dandasana ({{langx|sa|दण्डासन}}; {{IAST-hi1|daṇḍāsana}}) is from Sanskrit {{Lang|sa|दण्ड}} {{Lang|sa-Latn|daṇḍa}} meaning "stick" or "staff".{{cite web | url=http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/dandasana/ | title=Dandasana | publisher=Ashtanga Yoga | access-date=11 April 2011 | archive-url=https://web.archive.org/web/20110213141948/http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/dandasana/ | archive-date=13 February 2011 | url-status=dead }}

The pose is not found in the medieval hatha yoga texts. The 19th century Sritattvanidhi uses the name Dandasana for a different pose, the body held straight, supported by a rope. The yoga scholar Norman Sjoman notes, however, that the traditional Indian Vyayama gymnastic exercises include a set of movements called "dands", similar to Surya Namaskar and to the vinyasas used in modern yoga.{{sfn|Sjoman|1999|pp==44, 50, 78, 98–99}}

The name Janusirsasana ({{langx|sa|जानु शीर्षासन}}; {{IAST-hi1|jānu śīrṣāsana}}) comes from the Sanskrit {{Lang|sa|जानु}} ({{Lang|sa-Latn|jānu}}) meaning "knee" and {{Lang|sa|शीर्ष}} ({{Lang|sa-Latn|śīrṣa}}) meaning "head".{{cite web | url=http://de.ashtangayoga.info/praxis/primary-series-yoga-chikitsa/item/janu-shirshasana-a/| title=Janu Shirshasana A |publisher=Ashtanga Yoga | access-date=2011-04-09}} The pose is a modern one, first seen in the 20th century. It is described in Krishnamacharya's 1934 Yoga Makaranda,{{cite book |last=Krishnamacharya |first=Tirumalai |author-link=Tirumalai Krishnamacharya |title=Yoga Makaranda |date=2006 |orig-year=1934 |translator1-first=Lakshmi |translator1-last=Ranganathan |translator2-first=Nandini |translator2-last=Ranganathan |pages=77–83}} and in the works of his pupils, B. K. S. Iyengar's 1966 Light on Yoga{{cite book | last=Iyengar | first=B. K. S. |author-link=B. K. S. Iyengar | year=1979 | orig-year=1966 | title=Light on Yoga: Yoga Dipika | publisher=Unwin Paperbacks |isbn=978-1855381667 |pages=148–151}} and Pattabhi Jois's Ashtanga Vinyasa Yoga.{{sfn|Sjoman|1999|pp=88, 100, 102}}

The name Upavishthakonasana ({{langx|sa|उपविष्टकोणासन)}}; {{IAST-hi1|upaviṣṭa koṇāsana}}) is from the Sanskrit {{Lang|sa|उपविष्ट}} ({{Lang|sa-Latn|upaviṣṭa}}) meaning "open" and {{Lang|sa|कोण}} ({{Lang|sa-Latn|koṇa}}) meaning "angle".{{sfn|Mehta|1990|p=65}} It is not found in medieval hatha yoga, but is described in Light on Yoga.{{sfn|Iyengar|1979|pp=163–165}} It is independently described under a different name, Hastapadasana ("Hand-to-Foot Pose"{{efn|Hastapadasana is otherwise a synonym of the standing Forward Bend, uttanasana.}}) in Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga, suggesting an older origin.{{sfn|Sjoman|1999|p=88}}

Paschimottanasana is entered from Dandasana (seated Staff pose) by bending forward from the hips without straining and grasping the feet or lower legs. A strap may be placed around the feet and grasped in the hands if the back is stiff. The head may be rested on a folded blanket or bolster, which may be raised on a small stool if necessary.{{sfn|Iyengar|1991|pp=166-170}}{{sfn|Mehta|1990|p=64}} People who have difficulty bending their backs should exercise caution when performing this asana.{{cite book |last=Kapadia |first=Praveen |title=Yoga Simplified |date=2002 |publisher=Gandhi Gyan Mandir Yoga Kendra |location=Hyderabad, India |pages=124–125 |edition=1st}}

Dandasana or "Staff pose" has the legs extended along the floor and the body straight upright, with the palms or fingertips on the ground.{{cite web |url=http://www.yogajournal.com/poses/2480 |title=Staff Pose |publisher=Yoga Journal |access-date=9 April 2011}}

People who cannot sit on the floor like this can sit on a folded blanket.

Janusirsasana or "Head to knee pose" has one leg extended with toes pointing upward, and the other leg bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso folds straight forwards over the extended leg.{{cite book |last=Saraswati |first=Swami Satyananda |author-link=Swami Satyananda Saraswati |title=Asana Pranayama Mudra Bandha |url=https://books.google.com/books?id=YpR1QgAACAAJ |date=2003 |publisher=Nesma Books India |isbn=978-81-86336-14-4 |pages=235–236}}

Urdhva Mukha Paschimottanasana, also called Ubhaya Padangusthasana, is a balancing form of the pose, legs and hands pointing upwards.{{cite web |title=Urdhva-Mukha Paschimottanasana |url=https://www.ashtangayoga.info/practice/primary-series-yoga-chikitsa/item/urdhva-mukha-paschimottanasana/ |publisher=Ashtanga Yoga |access-date=8 February 2019}}{{sfn|Iyengar|1991|p=173}}

Parivritta Paschimottanasana is the reversed or twisted form of the pose, the body twisted to one side and the hands reversed, so that if the body is turned to the left, the right hand grasps the left foot, the right elbow is over the left knee, and the left hand grasps the right foot.{{sfn|Iyengar|1991|pp=170-173}}

Trianga Mukhaikapada Paschimottanasana has one leg bent as in Virasana.{{sfn|Iyengar|1991|pp=156-157}}

Wide-Legged Forward Bend (Prone Paschimottanasana) Open your legs wider than hip-width apart and fold forward. This variation targets the inner thighs while still stretching the back.{{Cite web |last=sonu |date=2024-12-22 |title=Seated Forward Bend Pose (Paschimottanasana) |url=https://pureyogavibes.com/seated-forward-bend-pose/ |access-date=2025-01-26 |language=en-US}}

Baddha Padma Paschimottanasana{{cite web | url=https://yogavastu.com/p/ardha-baddha-padma-paschimottasana/ | publisher=Yoga Vastu | title=Ardha Baddha Padma Paschimottanasana | date=October 2020}} has one leg crossed over the other as in Padmasana.{{sfn|Iyengar|1991|pp=153-156}}

Upavishthakonasana or "wide-angle seated forward bend"{{cite web |last=Rosen |first=Richard |author-link=Richard Rosen (yoga teacher) |title=Wide-Angle Seated Forward Bend |url=https://www.yogajournal.com/poses/wide-angle-seated-forward-bend |publisher=Yoga Journal |access-date=18 November 2018 |date=28 August 2007}} has both legs straight along the ground, as wide apart as possible, with the chin and nose touching the ground.{{sfn|Mehta|1990|p=65}}{{sfn|Iyengar|1979|pp=163–165}}{{cite web |last=Botur |first=Amanda |title=Wide-Angle Seated Forward Bend: Upavistha Konasana |url=https://www.yogatoday.com/poses/wide-angle-seated-forward-bend |publisher=Yoga Today |access-date=19 November 2018}}{{cite web |title=Wide-Angle Seated Forward Bend - Upavishta Konasana |url=https://www.ekhartyoga.com/resources/poses/wide-angle-seated-forward-bend |publisher=Ekhart Yoga |access-date=19 November 2018 |date=2018}} Parsva Upavishthakonasana (to the side) has the body facing one leg, and the hands both grasping the foot of that leg, without raising the opposite hip.{{cite web |title=Parsva Upavistha Konasana (Side Seated Wide Angle Pose) |url=https://yogavastu.com/p/parsva-upavistha-konasana/ |publisher=Yoga Vastu |access-date=25 June 2021}} Urdhva Upavishthakonasana (upwards) is similar to Navasana but with legs wide. It has the first and second fingers grasping the big toes, the legs wide apart, straight, and raised to around head height; the body is tilted back slightly to balance on the sitting bones. The pose can be practised with a strap around each foot if the legs cannot be straightened fully in the position; a rolled blanked can be placed behind the buttocks to assist with balancing.{{cite web |title=Upward Facing Wide-Angle Seated Pose - Urdhva Upavistha Konasana |url=https://www.ekhartyoga.com/resources/yoga-poses/upward-facing-wide-angle-seated-pose |publisher=Ekhart Yoga |access-date=25 June 2021}} If you have a back injury, a knee injury, or high blood pressure, avoid this asana.{{Cite web |date=27 January 2023 |title=10 Benefits of Seated Forward Bend (paschimottanasana) |url=https://namasteyogaschool.com/blog/paschimottanasana-benefits/ |website=Namaste yoga school}}

File:Dandasana yoga posture.jpg|Dandasana

File:Janusirsasana_Yoga-Asana_Nina-Mel.jpg|Janusirsasana

File:Upavisha-konasana.jpg|Upavishthakonasana

• Uttanasana, a standing forward bend

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{{reflist|30em}}

• {{cite book |last=Iyengar |first=B. K. S. |author-link=B. K. S. Iyengar |title=Light on Yoga |date=1991 |orig-year=1966 |publisher=Thorsons |isbn=978-1855381667 |pages=166–170}}
• {{cite book |last=Mehta |first=Silva; Mehta, Mira; Mehta, Shyam |author-link=Mira Mehta |date=1990 |title=Yoga: The Iyengar Way |publisher=Dorling Kindersley |isbn=978-0863184208}}
• {{cite book |last=Sjoman |first=Norman E. |author-link=Norman Sjoman |url=https://books.google.com/books?id=1BU2WI8wMpcC |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |orig-year=1996 |isbn=81-7017-389-2}}

• [https://web.archive.org/web/20051107134455/http://www.yogajournal.com/poses/477_1.cfm Yoga Journal description]
• [https://archive.today/20130218012641/http://www.ashtangayoga.info/practice/asana-sequences/primary-series-yoga-chikitsa/item/paschimottanasana-d.html Advanced Yoga-Paschimottanasana with Image and Description]
• [http://www.yogaindailylife.org/esystem/yoga/en/070100/level-5/paschimottanasana/ Yoga in Daily Life description]

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Category:Sitting asanas

Category:Forward bend asanas

Category:Medieval Hatha Yoga asanas

ru:Растягивающие асаны#Пашчимоттанасана