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stretch 2 is a seated forward bending asana in hatha yoga and modern yoga as exercise janusirsasana is a variant with one knee bent out to the side upavishthakonasana has the legs straight and wide apart etymology and origins edit paschimottanasana illustrated in an 1830 manuscript of the jogapradipika the name paschimottanasana comes from three sanskrit words paschima पश्चिम paścima has the surface meaning of west or the back of the body 3 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 4 uttana उत्तान uttāna means intense stretch or straight or extended 5 asana आसन āsana meaning posture or seat 6 the pose is described in the 15th century hatha yoga pradipika chapter 1 verses 28 29 the name dandasana sanskrit दण्डासन iast daṇḍāsana is from sanskrit दण्ड daṇḍa meaning stick or staff 7 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 8 the name janusirsasana sanskrit जानु शीर्षासन iast jānu śīrṣāsana comes from the sanskrit जानु jānu meaning knee and शीर्ष śīrṣa meaning head 9 the pose is a modern one first seen in the 20th century it is described in krishnamacharya s 1934 yoga makaranda 10 and in the works of his pupils b k s iyengar s 1966 light on yoga 11 and pattabhi jois s ashtanga vinyasa yoga 12 9 the name upavishthakonasana sanskrit उपविष्टकोणासन iast upaviṣṭa koṇāsana is from the sanskrit उपविष्ट upaviṣṭa meaning open and कोण koṇa meaning angle 13 it is not found in medieval hatha yoga but is described in light on yoga 14 it is independently described under a different name hastapadasana hand to foot pose a in swami vishnudevananda s 1960 complete illustrated book of yoga suggesting an older origin 15 description edit 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 16 17 people who have difficulty bending their backs should exercise caution when performing this asana 18 variations edit dandasana or staff pose has the legs extended along the floor and the body straight upright with the palms or fingertips on the ground 19 people who cannot sit on the floor like this can sit on a folded blanket 20 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 11 21 urdhva mukha paschimottanasana also called ubhaya padangusthasana is a balancing form of the pose legs and hands pointing upwards 22 23 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 24 trianga mukhaikapada paschimottanasana has one leg bent as in virasana 25 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 26 baddha padma paschimottanasana 27 has one leg crossed over the other as in padmasana 28 upavishthakonasana or wide angle seated forward bend 20 has both legs straight along the ground as wide apart as possible with the chin and nose touching the ground 13 14 29 30 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 31 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 32 if you have a back injury a knee injury or high blood pressure avoid this asana 33 dandasana janusirsasana upavishthakonasana see also edit uttanasana a standing forward bend mahamudra notes edit hastapadasana is otherwise a synonym of the standing forward bend uttanasana references edit yoga journal seated forward bend retrieved 2011 04 10 asanas forward bending poses about yoga archived from the original on 2010 12 16 retrieved 2011 06 25 lark liz 15 march 2008 1 001 pearls of yoga wisdom take your practice beyond the mat chronicle books p 265 isbn 978 0 8118 6358 2 retrieved 25 june 2011 birch jason 2024 annotated translation āsanas of the yogacintāmaṇi the largest premodern compilation on postural practice paris and pondicherry école française d extrême orient and institut français de pondichéry p 163 paschimottanasana ashtanga yoga archived from the original on 2011 04 13 retrieved 2011 04 10 sinha s c 1 june 1996 dictionary of philosophy anmol publications p 18 isbn 978 81 7041 293 9 dandasana ashtanga yoga archived from the original on 13 february 2011 retrieved 11 april 2011 sjoman 1999 pp 44 50 78 98 99 1 2 janu shirshasana a ashtanga yoga retrieved 2011 04 09 krishnamacharya tirumalai 2006 1934 yoga makaranda translated by ranganathan lakshmi ranganathan nandini pp 77 83 1 2 iyengar b k s 1979 1966 light on yoga yoga dipika unwin paperbacks pp 148 151 isbn 978 1855381667 sjoman 1999 pp 88 100 102 1 2 mehta 1990 p 65 1 2 iyengar 1979 pp 163 165 sjoman 1999 p 88 iyengar 1991 pp 166 170 mehta 1990 p 64 kapadia praveen 2002 yoga simplified 1st ed hyderabad india gandhi gyan mandir yoga kendra pp 124 125 staff pose yoga journal retrieved 9 april 2011 1 2 rosen richard 28 august 2007 wide angle seated forward bend yoga journal retrieved 18 november 2018 saraswati swami satyananda 2003 asana pranayama mudra bandha nesma books india pp 235 236 isbn 978 81 86336 14 4 urdhva mukha paschimottanasana ashtanga yoga retrieved 8 february 2019 iyengar 1991 p 173 iyengar 1991 pp 170 173 iyengar 1991 pp 156 157 sonu 2024 12 22 seated forward bend pose paschimottanasana retrieved 2025 01 26 ardha baddha padma paschimottanasana yoga vastu october 2020 iyengar 1991 pp 153 156 botur amanda wide angle seated forward bend upavistha konasana yoga today archived from the original on 19 november 2018 retrieved 19 november 2018 wide angle seated forward bend upavishta konasana ekhart yoga 2018 retrieved 19 november 2018 parsva upavistha konasana side seated wide angle pose yoga vastu retrieved 25 june 2021 upward facing wide angle seated pose urdhva upavistha konasana ekhart yoga retrieved 25 june 2021 10 benefits of seated forward bend paschimottanasana namaste yoga school 27 january 2023 sources edit iyengar b k s 1991 1966 light on yoga thorsons pp 166 170 isbn 978 1855381667 mehta silva mehta mira mehta shyam 1990 yoga the iyengar way dorling kindersley isbn 978 0863184208 cite book cs1 maint multiple names authors list link sjoman norman e 1999 1996 the yoga tradition of the mysore palace abhinav publications isbn 81 7017 389 2 external links edit yoga journal description advanced yoga paschimottanasana with image and description link removed yoga in daily life description v t e asanas asana kriya mudra drishti pranayama sun salutation vinyasa yoga as exercise yoga as therapy hatha yoga yoga backbends anjaneyasana crescent moon bidalasana cat bitilasana cow bhujangasana cobra chakrasana wheel or urdhva dhanurasana upward bow viparita dandasana inverted staff kapotasana pigeon eka pada rajakapotasana king pigeon ushtrasana camel arm balances ashtavakrasana 8 angled bakasana crane or kakasana crow koundinyasana the sage kaundinya kukkutasana cockerel mayurasana peacock tittibhasana firefly inverted adho mukha svanasana downward dog adho mukha vrkshasana handstand halasana plough sarvangasana shoulderstand setu bandha sarvangasana bridge shirshasana headstand viparita karani legs up the wall vrischikasana scorpion reclining anantasana vishnu s couch ashtanga namaskara eight limbed bhekasana frog chaturanga dandasana low plank dhanurasana bow jathara parivartanasana belly twist makarasana crocodile matsyasana fish shalabhasana locust shavasana corpse vasishtasana side plank yoganidrasana yogic sleep sitting meditation baddha konasana cobbler gomukhasana cow face gorakshasana cowherd padmasana lotus siddhasana accomplished simhasana lion vajrasana thunderbolt twists bharadvajasana the sage bharadvaja marichyasana the sage marichi matsyendrasana the sage matsyendra lord of the fishes pashasana noose other akarna dhanurasana shooting bow balasana child garbha pindasana embryo in womb hanumanasana monkey kraunchasana heron kurmasana tortoise malasana garland mandukasana frog mulabandhasana root lock navasana boat paschimottanasana seated forward bend samakonasana split virasana hero standing both legs parighasana gate parshvottanasana intense side stretch prasarita padottanasana wide stance forward bend tadasana mountain trikonasana triangle utkatasana chair uttanasana standing forward bend utthita parshvakonasana side angle virabhadrasana warrior one leg ardha chandrasana half moon durvasasana the sage durvasa garudasana eagle natarajasana lord of the dance utthita padangusthasana standing big toe hold vrikshasana tree v t e yoga as exercise topics asanas list of asanas standing asanas downward dog lotus position meditation seats sun salutation tree pose warrior accompaniments drishti namaste om pranayama ujjayi vinyāsa hasta vinyasas in society commercialisation advertising tourism politics cultural appropriation orientalism racism religion sexual abuse by yoga gurus matthew remski sectors for children for women geeta iyengar teacher training standards british wheel of yoga paul fox european union of yoga andré van lysebeth yoga alliance therapy yoga using props 1979 accessible yoga jivana heyman 2002 trauma sensitive yoga 2007 restorative yoga richard miller 2008 yoga nidra janice gates science of yoga events competitive yoga international day of yoga list yoga journal props yoga brick yoga mat angela farmer hugger mugger yoga pants lululemon history early c 18th century haṭhābhyāsapaddhati 19th century śrītattvanidhi vivekananda 1896 raja yoga pierre bernard yoga and harmonial gymnastics marguerite agniel mary bagot stack genevieve stebbins physical culture b c ghosh k v iyer seetharaman sundaram paramahansa yogananda 1946 autobiography of a yogi hybrids 1938 naked yoga 1990 mindful yoga frank jude boccio anne cushman jon kabat zinn cyndi lee phillip moffitt 2003 acroyoga doga 2013 paddleboard yoga 2014 aerial yoga beer yoga by country america 1961 yoga for health 1970 lilias yoga and you britain 1976 lyn marshall france 1958 eva ruchpaul germany 1926 boris sacharow india italy vanda scaravelli russia sweden 2015 rachel brathen switzerland 1941 selvarajan yesudian books 1996 the yoga tradition of the mysore palace 2004 yoga in modern india a history of modern yoga 2005 positioning yoga 2010 yoga body the subtle body 2012 the science of yoga 2015 selling yoga 2016 the path of modern yoga 2017 roots of yoga 2019 yoga in britain 2020 the story of yoga films 2006 guru 2009 enlighten up 2012 breath of the gods schools gurus 1918 the yoga institute shri yogendra hansa yogendra 1924 kaivalyadhama swami kuvalayananda 1934 viniyoga tirumalai krishnamacharya yoga makaranda t k v desikachar a g mohan indra devi srivatsa ramaswami 1934 sivananda yoga yoga asanas vishnudevananda saraswati complete illustrated book of yoga c 1948 ashtanga vinyasa yoga k pattabhi jois mysore style tim miller kino macgregor 1963 bihar school of yoga satyananda saraswati 1965 ananda yoga kriyananda 1966 integral yoga satchidananda saraswati 1966 iyengar yoga b k s iyengar light on yoga mira mehta yoga the iyengar way 1966 kripalu yoga amrit desai stephen cope 1971 himalayan institute swami rama 1973 bikram yoga bikram choudhury hot yoga 1975 dharma mittra c 1975 yin yoga paulie zink paul grilley sarah powers 1982 forrest yoga 1984 jivamukti yoga sharon gannon 1995 power yoga beryl bender birch bryan kest larry schultz 1997 anusara yoga john friend darren rhodes 2006 core strength vinyasa yoga sadie nardini 2020 post lineage yoga theodora wildcroft related yoga hatha yoga modern yoga yoga s global dispersal asanas template list of modern yoga gurus yoga scholars template yoga teachers category modern yoginis template v t e hatha yoga subtle body three bodies five sheaths chakra nadi sushumna prana texts asanas ancient meditation seats darshana upanishad pātañjalayogaśāstravivaraṇa goraksha sataka gomukhasana muktasana padmasana siddhasana simhasana sopasrayasana sukhasana svastikasana virasana ancient non meditation ahirbudhnya saṃhitā pātañjalayogaśāstravivaraṇa dandasana kurmasana c 7th c ahirbudhnya samhita kukkutasana c 10th c vimanarcanakalpa mayurasana c 11th c amritasiddhi hemachandra s yogashastra muktasana shirshasana 12th c amaraugha 13th c dattatreya yoga shastra goraksha shataka vasishtha samhita vivekamārtaṇḍa viparita karani 14th c khecarīvidyā shiva samhita sharngadhara paddhati yogabīja yogatārāvalī gorakshasana paschimottanasana 15th c hatha yoga pradipika baddha konasana dhanurasana matsyendrasana utkatasana 17th c gheranda samhita hatha ratnavali yogacintamani bahr al hayāt bakasana bhujangasana kakasana kraunchasana makarasana mandukasana matsyasana vajrasana vrikshasana 18th c hathabhyasa paddhati joga pradipika adho mukha vrikshasana 19th c sritattvanidhi akarna dhanurasana bhairavasana durvasasana garudasana halasana navasana pashasana setu bandha sarvangasana tittibhasana urdhva dhanurasana late 1905 yogasopana purvachatushka 1943 hatha yoga the report of a personal experience mudras mahamudra maha bandha jalandhara bandha mula bandha uddiyana bandha viparita karani khechari mudra vajroli mudra shatkarmas dhauti basti kapalabhati nauli neti trataka pranayama anuloma bhastrika bhramari kumbhaka ujjayi related modern yoga nath roots of yoga yoga yoga as exercise yoga using props category medieval hatha yoga asanas retrieved from https en wikipedia org w index php title paschimottanasana oldid 1372181162 categories sitting asanas forward bend asanas medieval hatha yoga asanas hidden categories articles with short description short description is different from wikidata articles containing sanskrit language text cs1 maint multiple names authors list deprecated archive template l...