Seated Yoga Pose: Instructions and Alignment Benefits

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Sitting Forward Bend Pose (or Paschimottanasana) is a Yoga pose that is very beneficial for the musculoskeletal system. It is a great yoga pose that helps stretch the back, thighs and neck muscles. Besides, this is also a great position to relax when practicing Yoga. In this article, we will learn in depth about the benefits, how to perform and route this interesting Yoga pose.

Benefits of Sitting Forward Bend Yoga Pose

The Forward Bend Sitting position has 5 significant benefits as follows:

  • Stretching the muscles: This pose helps stretch the entire back such as the back muscles, glutes, hamstrings, ligaments, calves, heels and feet, helping to increase flexibility in the lumbar spine and reduce pain. back pain.
  • Mental relaxation: Paschimottanasana helps relax the mind, reduce stress, stimulate the activity of internal organs and increase blood circulation.
  • Improve sitting posture: Correct posture helps improve sitting posture, strengthens back muscles and increases comfort when sitting for long periods of time.
  • Supports the treatment of high blood pressure: Paschimottanasana helps support the treatment of high blood pressure through reducing stress and improving blood flow.
  • Promotes kidney function: The bending position provides a gentle massage to the kidneys, helping to stimulate kidney function and remove waste.

How to Do a Seated Forward Bend

  • To do this pose, start in a sitting position with your legs stretched forward, you can press your legs together or open your legs with your shoulders, your toes pointing towards your body. Keep the spine in a straight, extended position. Inhale, stretch your arms above your head, continue to lengthen your spine, activate and draw your belly in.
  • Exhale and stretch your arms forward, keeping your spine straight and stretching. Finally, keep your hands in a position suitable for your body, keep your neck and head in a straight line with your spine and slightly relax your shoulders.

Common Errors in Bending Posture

There are 3 common mistakes in this pose:

  • The most common mistake in this pose is that your leg ligaments are too stiff or short and if you try to bend forward, it will cause neck strain, hunchback and lower back pain.
  • Instead, keep your spine straight and bend forward as much as you can.
  • In addition, you can also sit on a Yoga block or high platform to support the movements, or you can hook the Yoga straps to your feet, lengthen your spine, and pull your body toward your feet.
  • For those who want to bend deeply, instead of trying to hunch your back and bend your head forward, try to stretch and keep your spine straight, touching your abdomen, chest, chin and head towards your feet.

Nguyen hopes that the above sharing will be effective and useful in your process of learning seated yoga movements. Besides, there are also many articles about health and Yoga at Nguyen's blog, especially the channel Nguyen's Youtube There are many other useful exercises and movements, please follow and look forward to Nguyen!

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