How to practice: Pascimattanasana A, B, C, D (Western/back intense stretch Pose)

The Primary Series is said to be the most demanding because it is the first series you learn as a beginner - and every beginning is hard. It is called Yoga Chikitsa, meaning Yoga Therapy. It is a series for cleansing and healing the body.

The Primary Series sets the foundation for all of the following series. If you look superficially, it may seem as if the Primary Series is the easiest of the six series in the Astanga Vinyasa System, but in fact, it is the most demanding. It is here that you start your practice, where you get used to the breath and Vinyasas, and to your daily yoga practice.

Pascimattanasana A, B, C, D Instructions

1. ekam
   Inhale, raise arms overhead, palms together
   Dhristi: to the middle of the thumb (angusthamadhye)

2. dve
   Exhale, fold forward, hands to ground
   Dhristi: to the nose (nasagre)

3. trini
   Inhale, lift head, lengthen the spine
   Dhristi: in the middle of the eyebrows (bhrumadhye)

4. catvari
   Exhale, hands down, float back, elbows close to chest (Caturanga Daṇdasana)
   Dhristi: to the nose (nasagre)

5. panca
   Inhale, roll on tops of feet, open the chest, straighten arms
   Dhristi: in the middle of the eyebrows (bhrumadhye)

6. ṣaṭ
   Exhale, roll over the toes, push back, lift hips, straight arms.
   Dhristi: to the navel (nabicakre)

7. sapta
   Inhale, jump through to sitting, straight legs, hands to the ground beside the body, back straight

   5 breaths, Dandasana
   Dhristi: to the nose (nasagre)

8. aṣṭau
   Inhale, grab big toes, back straight
   Dhristi: in the middle of the eyebrows (bhrumadhye)

9. nava
   Exhale, bend elbows to the side, top of the head goes in the direction of the big toes, head touching leg

   5 breaths, Pascimattanasana (A, B, C or D)
   Dhristi: to the tip of the foot (padayoragre)

10. daśa
    Inhale, stretch arms, head up
    Dhristi: in the middle of the eyebrows (bhrumadhye)

    Exhale, stay in this position

11. ekādaśa
    Inhale, put hands onto the floor, cross legs and lift up balancing on the arms
    Dhristi: to the nose (nasagre)

12. dvādaśa
    Exhale, jump back to Caturanga Dandasana
    Dhristi: to the nose (nasagre)

13. trayodasa
    Inhale, roll on tops of feet, open the chest, straighten arms
    Dhristi: in the middle of the eyebrows (bhrumadhye)

14. caturdasa
    Exhale, roll over the toes, push back, lift hips, straight arms.
    Dhristi: to the navel (nabicakre)

15. pascadasa
    Inhale, jump feet between hands, lengthen the spine, lift your head up
    Dhristi: in the middle of the eyebrows (bhramadhye)

16. ṣoḍaśa
    Exhale, head to knees
    Dhristi: to the nose (nasagre)

    Inhale, stand all the way up, arms on sides, Samasthitiḥ, exhale
    Dhristi : to the nose (nasagre)

Pascimattanasana A, B, C, D Benefits

• Calms the brain and helps relieve stress and mild depression

• Stretches the spine, shoulders, and hamstrings

• Stimulates the liver, kidneys, ovaries, and uterus

• Improves digestion

• Helps relieve the symptoms of menopause and menstrual discomfort

• Soothes headaches and anxiety, and reduces fatigue

• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

• Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases