Activity
Paschimottanasana (Seated Forward Bend)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Paschimottanasana (Seated Forward Bend)
Learning Outcomes
Students will lengthen the hamstrings and the entire back of the body.
Students will learn to fold from the hips, not the waist.
Students will understand how to use breath to deepen a forward fold.
Description Of Activity
Starting Position: Begin in Dandasana (Staff Pose), sitting with your legs extended straight out in front of you, feet flexed.
Inhale to Lengthen: Inhale deeply, lengthening your spine and lifting through the crown of your head.
Exhale to Fold: As you exhale, begin to hinge forward from your hips, keeping your spine long and straight. Imagine your belly button moving towards your thighs, rather than your head moving towards your knees.
Hand Placement (Option 1 - Beginner): If you can't reach your feet, place your hands on your shins or ankles. Keep your arms straight and use them to help lengthen your spine.
Hand Placement (Option 2 - Advanced): If you can reach your feet, grasp the outer edges of your feet with your hands, or interlace your fingers around the soles of your feet.
Head and Neck: Keep your neck long, in line with your spine. Avoid rounding your upper back or forcing your head down. Your gaze should be towards your toes.
Leg Engagement: Keep your legs active, pressing your heels away and drawing your kneecaps up (engaging your quadriceps) to protect your hamstrings.
Deepen with Breath: With each inhale, lengthen your spine slightly. With each exhale, deepen your fold a little more, always leading with your chest and maintaining a long spine.
Hold: Hold the pose for 1-3 minutes, breathing deeply and consciously releasing tension.
Release: Inhale and slowly lift your torso back up to Dandasana. Relax your legs and shake them out.
Equipment/Material Required