Paschimottasana, known as "the forward bend," is a forward flexion that can be done after the half sun salutation, as a counterpose to chakrasana, or in the final phase of the session.
Among its benefits are: increasing spinal flexibility, toning the back muscles, and calming the mind.
Additionally, it is referenced in the Hatha Yoga Pradipika:
I_28. Paśchimotānāsana: remain with both legs extended on the floor, holding the toes with the hands and resting the head on the knees.
I_29. This excellent āsana allows prāṇa to flow through suṣumnā, stimulates the gastric fire (pitta), increases back flexibility, and eliminates all ailments affecting people.
We will approach it in several phases to gradually go down and avoid strains; the body will adapt and naturally lower itself as well.
1) Sit down with legs and feet together in contact with the floor and the spine straight (we can use the palms of the hands) (Figure 1).
(Figure 1. Starting position)
2) In this first phase, we aim to increase flexibility well in the hips.
*Inhale and stretch the arms upward, pulling the hands (Figure 2).
(Figure 2. Raise arms fully up)
*Exhale and lower from the hips, bringing the hands toward the tips of the feet (Figure 3).
(Figure 3. Lower from the hips to grab the feet, or as far as you can reach)
We do three breaths, rising and lowering in an orderly way (Figures 2 and 3), focusing attention on the hips and breathing consciously.
On the last time, we hold the tips of the feet, or the base of the heels (if reachable) (shown in Figure 4).
3) In the second phase, without releasing the toes of the feet:
*Inhale, lift the head and bring the chest closer to the legs (Figure 4).
(Figure 4. You can assist by pulling the heels)
*Exhale, lower the head to the knees, or even a bit further forward.
(Figure 5. Lower down on the exhale)
Repeat two or three times with corresponding breaths, and on the last time remain holding the feet with free breathing.
OPTIONAL: If you feel tightness in this position, without releasing, you can slightly bend the knees and then extend again several times until it disappears.
4) Lower the head and relax in the posture (Figure 6), remaining for 15 to 45 seconds. If you have mastered it, you may be able to stay up to 5 minutes.
(Figure 6. In the classic asana, thumbs are held)
OPTIONAL: You can also focus on the breath and mentally travel inhaling from mooladhara up to ajña chakra; and exhaling in reverse.
ATTENTION: Keep the entire surface of the legs in contact with the floor.
Return to vertical from the hips, close your eyes, and observe the changes with your hands on your thighs or in jñana mudra.
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