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)

1. dve

Exhale, fold forward, hands to ground

Dhristi: to the nose (nasagre)

1. trini

Inhale, lift head, lengthen the spine

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. catvari

Exhale, hands down, float back, elbows close to chest (Caturanga Daṇdasana)

Dhristi: to the nose (nasagre)

1. panca

Inhale, roll on tops of feet, open the chest, straighten arms

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. ṣaṭ

Exhale, roll over the toes, push back, lift hips, straight arms.

Dhristi: to the navel (nabicakre)

1. 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)

1. aṣṭau

Inhale, grab big toes, back straight

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. 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)

1. daśa

Inhale, stretch arms, head up

Dhristi: in the middle of the eyebrows (bhrumadhye)

Exhale, stay in this position

1. ekādaśa

Inhale, put hands onto the floor, cross legs and lift up balancing on the arms

Dhristi: to the nose (nasagre)

1. dvādaśa

Exhale, jump back to Caturanga Dandasana

Dhristi: to the nose (nasagre)

1. trayodasa

Inhale, roll on tops of feet, open the chest, straighten arms

Dhristi: in the middle of the eyebrows (bhrumadhye)

1. caturdasa

Exhale, roll over the toes, push back, lift hips, straight arms.

Dhristi: to the navel (nabicakre)

1. pascadasa

Inhale, jump feet between hands, lengthen the spine, lift your head up

Dhristi: in the middle of the eyebrows (bhramadhye)

1. 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