The Utthita Paschimottanasana, or Extended Forward Bend Pose, is an intermediate backbend posture in hatha yoga that lengthens the entire backside of the body while strengthening the arms and hands, chest, shoulders, and legs. In this article, you’ll learn all about this asana’s benefits, how to perform it safely and effectively, and tips on how to get the maximum help from this pose.
The primary muscles engaged in utthita paschimottanasana are rectus abdominis, erector spinae, latissimus dorsi, and iliopsoas. In addition, external oblique, internal oblique, serratus anterior, rectus femoris, vastus intermedius & vastus lateralis are also used.
If you have never done yoga before, then start with simple stretches that target all of your major muscle groups. For example, get on all fours (hands and knees) and do a few deep knee bends.
The exercise will stretch out your back muscles as well as loosen up your hamstrings—muscles in your upper legs. After a few repetitions of this, stretch out your arms forward so that they are straight in front of you.
This yogasana totally depends on your stability and back bending, and here are the steps to perform this asana. Those who know how to do paschimottanasana perfectly can easily perform this asana.
Pregnant women, people with lower back problems, and those with serious health conditions like heart disease should avoid practicing utthita paschimottanasana.
To ensure that you have a safe practice, ask your physician before attempting utthita paschimottanasana. In addition, if you have any neck or spine injuries, be careful in performing utthita paschimottanasana.
And lastly, do not force yourself into doing it if you find it challenging to perform at first. Beginners may use props like wall supports or even a chair for support until they master their poses.
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