Paschimottanasana (Western Intense Stretch or Seated forward Bend)
This a wonderful “counter-pose” to Purvottanasana or Eastern Stretch. It lengthens hamstrings and opens the entire back body. Emphasis on using legs grounding into mat to lengthen the spine and slide entire ribcage forward, away from pelvis. Hands take hold wherever they land. Shoulders sliding away from ears, neck relaxed. The Drishti or gaze is inward toward oneself or just beyond toes for more advanced practitioners. At the same time the back of the body is rounding evenly forward, the front of the spine has a feeling of lengthening. It’s important to take care not to over arch in any one place, think equal space between each vertebra. Release and broaden muscles in lower back. Ride the breath like a wave, inhaling down the back of the spine, exhaling up the front. Relax and take your time with this asana. As always, never force. Roll out slowly or inhale out leading through the crown of head, using legs, not lower back to return to an upright position. Cobbler pose is nice after this intense seated forward bend.