First setting pose of ashtanga vinyasa yoga


Seating forward bending of the West’s stretching. Yogis traditionally symbolically linked the various parts of the body to the cardinal points: for example, the head represented the North, the feet are the South, the front of the body the East and the West Side
Asana  vinyasa 9:
There are 3 variations: the A where the second and third finger of the hands take the big toes, B where the hands lie on the outside of the feet and the C where lock your hands one over feet ( like photo).

How to di Paschimottanasana:
Vinyasa 7
Inhale, by Adho Mukha Svanasana, jumping forward in sitting position with legs stretched out.
Stay in Dandasana (not mentioned in the led class but performed) 5 breaths.
Vinyasa 8
exhale lock feet and lift torso.
Vinyasa 9
fold forward and rest 5 breaths in Paschimattanasana C (as in the picture, but start with variation A, then perhaps B it depends on the teacher, and finally the C.
Vinyasa 10
Inhale lift torso stretching arms,
Exhale put hands on the ground side to side between thigh and buttocks
Vinyasa 11
Inhale lift up in Lolasana (knees bent suspended and near my chest.
Vinyasa 12
Exhale jump back in Chaturanga Dandasana.
Vinyasa 13
Inhale Urdhva mukha Svanasana.
Vinyasa 14
Exhale Adho mukha Svanasana.
In the position the legs should be stretched, and turned inward, the chest touches the thighs, look (dristi) at in the direction of the feet, the shoulders draw back, the basin rotated forward.
The lower back should be stretched, elongated, to prevent spinal dislocation. This is important in all folds forward, and if you have any discomfort to the lumbar part, a relief is, as you exhale, pushing with your fingers, or with your hands, against your feet rather than pulling towards you. In addition, if you can send the air while you inhale into the lower back, you also have a beneficial local massage from inside. Basin anteroverso and straight back.
Paschimottanasana is a very important asana, especially for its energetic effect: the subtle vital breath that ascends the central artery of the subtle body “Sushumna” behind its head, that is, “goes backwards” (west, paschima, maga). From which the name comes from. When it comes from the subtle artery, it moves between its eyebrows and reaches the center of the head of the head or “lotus by a thousand petals”, it is said to “follow the inner way.” The back artery is the most important. Sushumna Nadi flows through the spinal cord, from Muladhara to Ajna Chakra and is silver in color. There are 3 psychic Nadi: Ida, Pingala and Sushumna, which is the most important and the other 2 are subordinate to it.
Elasticity of the spine is increased with this asana, removes sluggishness and tones up the kidneys and abdomen.  Promotes better digestion, calms your mind and anxiety, relieves menstrual disorders
People suffering from back problems, Asthma and Diarrhea should avoid practicing the paschimottanasana.  If any surgery is done, then also avoid this asana.. Carry out this position, if appropriate, with the help of a good teacher and with the collaboration of the physician who has diagnosed any disease in the column.

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