Purvattanasana (Eastern/front intense stretch Pose) explained in picture with modification
Yoga

How to practice: Purvattanasana (Eastern/front intense stretch Pose)

Purvattanasana, or Western/back intense stretch pose, is the seventh posture in the Primary Series of the Astanga Vinyasa yoga system. 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.

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Purvattanasana 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 Dandasana)

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. sat

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

Dhristi: to the nose (nasagre)

Exhale, place hands behind back

  1. astau

Inhale, lift hips, drop the head back, stretch the legs, toes to the ground

5 breaths, Purvattanasana
Dhristi: in the middle of the eyebrows (bhrumadhye)

  1. nava

Exhale, lower down to the floor

Dhristi: to the nose (nasagre)

  1. dasa

Inhale, cross legs and lift up balancing on the arms

Dhristi: to the nose (nasagre)

  1. ekadasa

Exhale, jump back to Caturāṅga Daṇḍāsana

Dhristi: to the nose (nasagre)

  1. dvadasa

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

Dhristi: in the middle of the eyebrows (bhrumadhye)

  1. trayodasa

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

Dhristi: to the navel (nabicakre)

  1. caturdasa

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

Dhristi: in the middle of the eyebrows (bhrumadhye)

  1. pancadasa

Exhale, head to knees

Dhristi: to the nose (nasagre)

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

Purvattanasana Benefits

  • Strengthens the whole body (especially core body strength)
  • Strengthens the wrists and the ankles
  • Improves movements in the shoulder joints
  • Opens the chest
  • Benefits the nervous system, the heart and the lungs
  • Relieves fatigue from forward bending (counterpose)
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