Ashtanga – Paschimottanasana C

PASCHIMOTTANASANA C

1. EXHALE. Bend forward and grab your hands, or wrist around your feet, as in C. Or remain in the anterior position, Paschimottanasana B, or use a prop as in C1.
2. INHALE. Look half the up to the horizon keeping the grip. Lengthen the spine.
3. EXHALE. Bend forward in any of the anterior options. STAY HERE FOR 5 LONG DEEP BREATHS.
4. INHALE. Look half the up to the horizon. Lengthen the spine.
5. EXHALE. VINYASA. Jump or walk back to pass to Purvottanasana..

COMMENT

As you bend forward have the intention in mind of going with the chest towards the thighs, instead of the head, to get the maximum elongation of the hamstrings. This will prevent future lower back pains. Look to the toes.

Ashtanga Yoga Table of Contents

• What is Ashtanga Yoga?
• Pattabhi Jois
• The Eight Limbs
• Ashtanga yoga mantra
• Ujjayi Breath
• Locks / Bhandas
• Drishti / Gaze
• Vinyasa
• Surya Namaskara / Sun Salutation
  • Surya Namaskara A / Sun Salutation A (5 times)
  • Surya Namaskara B / Sun Salutation B (5 times)
• Standing poses
  • Padangusthasana
  • Padahastasana
  • Utthita Trikonasana
  • Parivritta Trikonasana
  • Utthita Parsvakonasana
  • Parivritta Parsvakonasana
  • Prasarita Padottanasana A
  • Prasarita Padottanasana B
  • Prasarita Padottanasana C
  • Prasarita Padottanasana D
  • Parsvottanasana
  • Utthita Hasta Padangusthasana A
  • Utthita Hasta Padangusthasana B
  • Utthita Hasta Padangusthasana C
  • Utthita Hasta Padangusthasana D
  • Ardha Baddha Padmottanasana
  • Utkatasana
  • Virabhadrasana A
  • Virabhadrasana B
• Primary Series
  • Dandasana
  • Paschimottanasana A
  • Paschimottanasana B
  • Paschimottanasana C
  • Purvottanasana
  • Ardha Baddha Padma Paschimottanasana
  • Trianga Mukhaikapada paschimottanasana
  • Janu Sirsasana A
  • Janu Sirsasana B
  • Janu Sirsasana C
  • Marichyasana A
  • Marichyasana B
  • Marichyasana C
  • Marichyasana D
  • Navasana (5 times)
  • Bhujapidasana
  • Kurmasana
  • Supta Kurmasana
  • Garbha Pindasana
  • Kukktasana
  • Baddha Konasana A
  • Baddha Konasana B
  • Upavishta Konasana A
  • Upavishta Konasana B
  • Supta Konasana
  • Supta Padangusthasana A
  • Supta Padangusthasana B
  • Supta Padangusthasana C
  • Ubhaya Padangusthasana
  • Urdhva Mukha Paschimottanasana
  • Setu Bandhasana
• Intermediate Series
• Finishing Series
  • Urdha Dhanurasana (3 times)
  • Paschimottanasana
  • Sarvangasana
  • Halasana
  • Karpidasana
  • Urdhva Padmasana
  • Pindasana
  • Matsyasana
  • Uttana Padasana
  • Sirsasana A
  • Sirsasana B
  • Baddha Padmasana
  • Padmasana
  • Tolasana
  • Savasana
• Poster To Go