Pose of the Month

Paschimottanasana: Prior Flexibility Not Required

There is a common misconception that you should be able to tie yourself into a pretzel before you show up for a yoga class. As my friend Chris declared, “I can’t do yoga, I’m not flexible!” I hear this everywhere I go.

“Or at least be able to touch your toes”, Chris insisted. An avid bicyclist and runner, she knew she would benefit from stretching out her tight hips and hamstrings, but felt completely intimidated by the thought of yoga. She loves to compete and takes this same drive into all of her physical activities. In truth, Chris would get more benefit from a few simple poses than the Gumby-like ones she imagines are necessary to become more flexible. And most classes are filled with people just like her. The difference? They have learned that the poses can be modified so that even the stiffest of limbs can receive the benefits of the pose safely. We started with Paschimottanasana, a seated forward bend, using a belt or a strap as a prop.

To do the pose yourself, sit on the floor with your legs straight out in front of you. Put your hand on your low back and notice if it is curving outward. If it is, put a folded blanket or two under your buttocks and sit up tall until you feel a slight indent in the curve of your low back. This is a neutral, healthy spine position. If your pelvis is still rolling back, bend your knees until you can bring your spine fully upright into this neutral position. Now take your belt or strap and loop it over the balls of your feet while holding one side of the strap in each hand. Press the feet gently into the strap and have your weight evenly distributed in both buttock bones.

If you are really tight, this may be all the stretch that you need for your hamstrings. Let the breath be long and smooth. As you inhale, think of lengthening the spine upward by pressing the buttock bones downward. On the exhale you may be surprised to find there is room for the body to bend forward. Let this movement come from your pelvis tipping forward and not from your back rounding - you want to keep that neutral spine position.

Feel the stretch from your heels all the way along the underside of your legs. The goal is not to see how close you can bring your face to your knees, but rather to become aware of every sensation as you play at the limits of your range of motion. You can learn a lot about your own ego in this pose, noticing when you begin to mentally strive and physically strain to go deeper than your body is ready to go. Your breath will let you know when this has happened because it will no longer be smooth and even. Chris found that she was holding it altogether. With some encouragement, she backed off until her breath became relaxed and even again.

“Wow, that felt great,” sighed Chris when she came out of the pose. I told her that people in class often become so attuned to the subtle sensations in their bodies that they practice the poses with their eyes closed. “Then how do they know who wins?” she asked.

Chris and I still have a ways to go.

When forward bends are done with respect for our limits and careful attention to our spine we can experience not only a healthy stretch for the hamstrings, but a calming and quieting of the mind.