Paschimottanasana A

West Stretch A

Sanskrit: Paschimottanasana A
English: West Stretch A
Sequence: Seated, Backbends · step 61 of 124
Held for: 5 breaths in Seated; 10 breaths in Backbends
Drishti: Padhayoragrai, toes

Getting into Paschimottanasana A

From Dandasana, inhale to lengthen your spine, then exhale and fold forward from your hips, hooking your big toes with the first two fingers and thumb of each hand. Keep your legs active and your back long, drawing your torso toward your thighs rather than yanking your head toward your feet. The three variations differ only in the grip, this first one catches the big toes.

What a teacher would tell you

Hook the big toes with the first two fingers.
Heart moves forward.
Shoulders back and down.
Release the back after backbends.
Fold evenly.
Let the breath slow down.

These are the corrections My Ashtanga speaks aloud while you hold the posture.

The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart