Originally posted October 16, 2020
The following is adapted from The Inner Life of Asanas by Swami Lalitananda
Paschimottanasana is a challenging position for me, or maybe I should say, for my ego. Tight hamstrings slow me down and offer the opportunity – like it or not – to learn more about preparation and patience. I can’t simply will my way forward. If I push, I go nowhere. I have to renounce instant results and go slowly – softening, breathing and relaxing as I extend. One of my biggest challenges, not just in the pose, but in my life is this practice of patience.
Paschimottanasana is a powerful teacher. As I come forward, it takes a certain amount of mental control to simply stay with the discomfort of the process. Sometimes the impatient part of me wants to pop out and escape, or skip the steps and the time it takes to make progress. Paschimottanasana reveals my limitations and offers an exceptional opportunity to practice humility – a quality that is easier to talk about than to experience. A proud, competitive aspect expresses its dissatisfaction with where I am and wants me “to get there,” to reach the final goal and be perfect. “Only then can I relax!” it says.
My strategy is to gently encourage myself and lend support to the part of me that wants to move forward and evolve. I catch the spirit of the pose and it has nothing to do with how far forward I’ve come or how I may look to an outside eye or an inside critic. It is a feeling of warmth and expansion within, a softening and receptivity, an allowing of what is already there to be given space and honored.
Practicing Paschimottanasana (Sitting Forward Bend)
You will need a journal or notebook and a quiet space to practice.
The more warmed up you are, the more ease you’ll feel in paschimottanasana. One warm-up to try is to lie with your legs up the wall – an excellent release for the hamstrings and a wonderful way to encourage an overall feeling of relaxation. Take your time and let the softness happen.
For a good hamstring stretch, lie on the floor and bring one knee into the chest, keeping the other leg extended on the floor. Lift your foot toward the ceiling, straightening the leg, clasping your hands behind your knee or thigh, gently bringing the leg toward your chest. Breathe. Repeat with the other leg.
- Sit with your legs stretched out in front of you.
- Lift your arms above your head and give yourself a good long stretch.
- Bending from the hips and keeping your legs straight, begin moving the upper body and arms forward. Take your time. Soften, breathe, relax.
- Go as far as you can with straight legs, then bend your knees and allow your upper body to rest on your thighs. Again, soften, breathe, relax.
Reflections
Reflect on the following as you do the the sitting forward bend. Allow thoughts, memories, body awareness and insights to arise. Take time to write your insights:
- What does it mean to “practice patience”?
- What do I need to surrender or let go?
- What holds me back? What are the obstacles?