Paschimottanasana

Paschimottanasana (Seated Forward Bend) is a mainstay of an asana practice. The pose stretches the spine, hamstrings and shoulders, encourages the free flow of the breath and stimulates the liver and kidneys.

As a deep forward bend, paschimottanasana encourages relaxation, calms anxiety and teaches us to work with the breath; the soft exhaling breath should be used to ease gently into the pose.

Paschimottanasana can also be a great teacher: if the practitioner is competitive by nature, there can be a compulsion to bring the hands onto the toes or feet and risk straining.

Find your own edge, and be mindful. Be careful to work with your own limitations, and cultivate an attitude of acceptance in this asana (as in all yoga asanas).

Benefits
* A lovely stretch for the back of the spine and hamstrings, paschimottanasana can also improve digestion and calm headaches.

* Forward bends are naturally calming: this asana can relieve mild depression and anxiety. Tucking the head in will make this asana more introspective, though may restrict the breath.

* Paschimottanasana is also beneficial for insomnia, high blood pressure and menstrual pain.

* A wonderful opportunity to work with the breath, as the back of the rib cage opens.

Pointers to remember

* Sit in Seated Staff Pose (Dandasana). Spread the flesh of the sitting bones away, so that they are anchored to the floor. Inhale, lift the arms above the head, exhale, tilt the pelvis forward and sink forwards slowly, moving from the hips. Draw the pubic bone towards the spine as the upper body folds.

* If your back isn't rounding too much, take your big toes lightly in the thumb and first finger of either hand. If your spine is collapsing, place your hands to whether they naturally come to on your legs.

* The end goal is not to be attached to the idea of your forehead coming onto your legs - but if this happens, great! Work with where you are, and the limitations of your own body, coming as far forward as is comfortable. Find your edge - that point where you are challenging yourself but without pain or strain - and work skilfully with it.

* Keep the gaze over the toes, letting the chest open and the breath circulate around the body.

* Keep the backs of the legs in contact with the floor, except if you suffer from lower back problems, in which case you can bend them slightly.

* Sit on a folded blanket or block if your hamstrings are tight, or you feel you need more lift. Hip flexion is restricted if there is tightness in the hamstrings, so this action will help draw the upper body forward.

* Take five long, slow breaths, keeping the shoulders soft and enjoying the lovely expansion in the back of the rib cage.

Contraindications
Be careful if you have lower back problems, remembering to sit on a folded blanket and bend the knees slightly if you need to.

Image shot at East Anglian yoga and pilates studio, Yogaviva