This document summarizes several forward bending yoga asanas (postures), including Paschimottanasana, Janu Sirsasana, Upavista Konasana, Baddha Konasana, Kurmasana, Supta Kurmasana, and Balasana. It provides the steps to perform each asana along with the muscles involved, benefits, and any contraindications. The asanas target the lower back, hips, and hamstrings and provide benefits such as calming the mind, improving concentration, and massaging and toning the visceral organs and abdominal muscles.

1. Anatomy of Sitting
Forward Bending Asanas
By,
IBOTOMBI MEITEI
SUVITH V DAS
BNYS 3rd YEAR

2. Asanas Going to discuss….
 Paschimottanasana
 Janu Sirsasana
 Upavista Konasana
 Baddha Konasana
 Kurmasana
 Supta Kurmasana
 Balasana

3. 1. Paschimottanasana
(West Stretching)
 Steps:
- inhale, raise both arms sideways upto shoulder
level, turn the palms upwards
- raise the arms further up vertically touching the
biceps
- exhale and bend the trunk forwards from the
lower back
- with index fingers hold the big toes
- maintain the position for a while

4. Muscles involved…

5. Contra-indication
 Sleeped disc
 Sciatica or hernia
 Pregnency

6.  Energetic (Pranic) Benefits
 Stimulates manipura chakra (solar plexus center)
 Balances the prana within the body
 Mental Benefits
 Calms the mind
 Improves concentration

7. 2. Janu Sirsasana
(Head to Knee Pose)
Steps
•Bend your right knee and place the right foot on the inside of
the left thigh towards your perineum, let the right lower leg rest
on the floor, shin in a right angle with the left leg.
•Keep the left foot flexed, lengthen the spine on an inbreath
and on an outbreath turn the spine a little to face the left leg
and than fold forward from the hips.
•Keep your spine long chest open and shoulders drawn down.
Relax your face.

10. 3. Upavista Konasana
(Wide-Angle pose)

12. Steps
 Sit in Dandasana
 Slowly open your legs to position them to 90
degrees to your hips. Lean back slightly as you do
this.
 Now bend forward towards the floor, widening
your hips a little more.
 Slowly pin your upper thighs to the floor so that the
knees face the ceiling.

13. Continue….
 Stretch your legs even tighter through the balls of
your feet and heels as your toes also point to the
ceiling.
 Now stretch your hands towards your
outstretched legs keeping the thighs firmly
anchored to the ground.
 As you move forward, move your hip joint
accordingly. Do not bend ahead of your waist.
Bend only your torso and hold your toes.
 Maintain this pose for a few minutes and slowly
release and come back to the starting position.

14. 4. Kurmasana
(Turtle Pose)

16. •Sit in dandasana Now spread out your legs as wide as you can.
•While bending both your knees you should put your arms under your
bent knees.
•Continue to move your arms even further under your legs – till they
reach behind your back. Keep the palms of your hands facing
downwards while doing this.
•Now slowly begin to straighten your legs and use them to pull your
shoulders towards the floor.
•Let your forehead or chin touch the floor or alternatively, let your
head hang downwards.

17. 5. Supta Kurmasana
(Reclining Turtle Pose)

18. 6. Balasana
(Childs Pose)

20. Steps
 Start by kneeling on your hands and knees.
 Release your toes on the floor and separate your knees
about hip width apart.
 As you exhale, slowly lower your buttocks towards your
heels feeling the tailbone lengthen away from the back
of your pelvis.
 As your torso folds over your thighs, lengthen the back of
your neck before your forehead rests on the floor.

21.  Lay your arms by the thighs with palms facing up
and feel how the weight of your shoulders lightly
spreads the shoulder blades.
 Take several slow breaths into the belly and lower
your back as you rest here.
 As you exit, inhale and lengthen the torso forward
over the thighs and rise up as the tailbone presses
down into the pelvis and towards the heels.

22. 7. Baddha Konasana
(Bound Angle Pose)

23. Steps
 Sit in dandasana
 Pull in your feet and place the soles of the feet together, as close
as possible to your pelvis, let the knees fall out to your sides.
 Release your groins, the head of the thigh bones, and allow the
knees to relax down as well, don’t push them.
 Hold your big toes with the first two fingers and your thumb, or
hold the outsides of your feet.
 Keep your pelvis level, sit with a straight back.
Special Indication
Pregnancy

24.  The Visceral organs are massaged,
in particular
 Pancreas
 Spleen
 Kidney
 Liver
 Reproductive organs
 Adrenal glands and
 Abdominal muscle
 Good for digestive disorder

25. Common Indication
 Digestive disorder
 Diabetic
 Constipation
 Flatulence
 Loss of appetite
 Reproductive organs
 Toned
 Sexual disorders
 For women
 Regulate menstrual cycle
can relieved