How to Do Back Extension Poses in Ashtanga Yoga

Back extension poses, or paschimottanasana, in Ashtanga yoga are basically seated forward bends that are believed, based on traditional text, to increase one’s appetite, lessen one’s weight and cure diseases. It is an ideal position for people who suffer from stress as it calms the mind and relieves stress. There are four paschimottanasana poses, running A to D, varying in their placement of the hands and arms.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Loose, comfortable clothing
• Yoga mat
• Yoga bands (optional)

BACK EXTENSION A POSE

1. Take a seat on the mat with your legs extended in front of you, toes pointing toward the sky, and draw the tops of your thighs in slightly.

2. Lightly press your heels into the floor until your body feels grounded while you adjust your buttocks so that it is flat on the mat.

3. Inhale and bend forward from the hips, making sure to keep your spine and torso long, as you reach your arms out in front of you.

4. With each inhalation, go deeper into the pose, always lengthening through the torso to further the stretch, and reaching forward with the arms toward the feet until your hands are able to grab the big toe of each foot. It is normal for the arms to be slightly bent out at a 45 degree angle when you are completely in the pose.

5. Inhale again, lengthening through the torso, first allowing your lower abdomen to touch your legs and then your upper abdomen.

6. Inhale again, pushing your tailbone away from your pelvis, lifting through the body, and allow the chest and then the head to rest on the legs.

BACK EXTENSION B POSE

7. Take a seat on the mat with your legs extended in front of you, toes pointing toward the sky, and draw the tops of your thighs in slightly.

8. Lightly press your heels into the floor until your body feels grounded while you adjust your buttocks so that it is flat on the mat.

9. Inhale and bend forward from the hips, not the waist, making sure to keep your spine and torso long, as you reach your arms out in front of you.

10. With each inhalation, go deeper into the pose, always lengthening through the torso to further the stretch, and reaching forward with the arms toward the feet until your hands are able to reach over the toes with your fingertips pressing into the arches or the heels of the feet. If you are unable to get into the pose, it is perfectly acceptable to bend the knees slightly.

11. Inhale again, lengthening through the torso, first allowing your lower abdomen to touch your legs and then your upper abdomen.

12. Inhale again, pushing your tailbone away from your pelvis, lifting through the body, and allow the chest and then the head to rest on the legs.

BACK EXTENSION C POSE

13. Take a seat on the mat with your legs extended in front of you, toes pointing toward the sky, and draw the tops of your thighs in slightly.

14. Lightly press your heels into the floor until your body feels grounded while you adjust your buttocks so that it is flat on the mat.

15. Inhale and bend forward from the hips, making sure to keep your spine and torso long, as you reach your arms out in front of you.

16. With each inhalation, go deeper into the pose, always lengthening through the torso to further the stretch, and reaching forward with the arms toward the feet until your hands are able to clasp around the soles. If you are unable to reach your hands around the bottoms of your feet, bend the knees slightly. This is a variation of the pose, but still considered an acceptable position.

17. Inhale again, lengthening through the torso, first allowing your lower abdomen to touch your legs and then your upper abdomen.

18. Inhale again, pushing your tailbone away from your pelvis, lifting through the body, and let the chest and then the head to rest on the legs.

BACK EXTENSION D POSE

19. Take a seat on the mat with your legs extended in front of you, toes pointing toward the sky, and draw the tops of your thighs in slightly.

20. Lightly press your heels into the floor until your body feels grounded while you adjust your buttocks so that it is flat on the mat.

21. Inhale and bend forward from the hips, making sure to keep your spine and torso long, as you reach your arms out in front of you.

22. With each inhalation, go deeper into the pose, always lengthening through the torso to further the stretch, and reaching forward with the arms toward the feet until your hands are able to reach past the feet.

23. Clasp one hand around the other wrist, still lengthening through the spine and torso.

24. Inhale again, lengthening through the torso, first allowing your lower abdomen to touch your legs and then your upper abdomen.

25. Inhale again, pushing your tailbone away from your pelvis, lifting through the body, and allow the chest and then the head to rest on the legs.

Tips & Warnings

• Whenever doing a pose that entails a forward bend, be it seated or standing, never force yourself into the pose. Simply listen to the body, and stop when you feel a tightness setting in. If you’d like to go deeper into the pose, relax and lift your upper body slightly. Try to then go further into the stretch.
• For the less flexible or beginner yoga student, use yoga bands to help you move into the pose. Sling the band under the soles of your feet and gently pull yourself deeper into the position.
• If you suffer from a back injury, it is best to avoid these positions or practice under the instruction of certified yoga professional.

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