Back-stretching   Posture:   Paschimottanasana;   also   called Posterior Stretch Posture: Ugrasama, Brahmacharyasana

Alternative spellings of the Sanskrit title are Paschimottanasana and faschimatanasana. Paschima means 'back' or 'posterior', and tan means 'stretch'. Paschima also means 'west', which B. K. S. lyengar Sees as a reference to the back of the body, the front of the body being the east, the head representing north, and the feet representing south. Alain Danielou links the 'west' with the rising of kundalini energy up the spine. Ugra means 'formidable' or 'noble'. Brahmacharya means 'self-control', and the pose is associated with mastery over the sexual energies.

The fully-stretched position to aim for is shown in figure. However, beginners do well to grasp the ankles rather than the feet, and few can bring the face down to the knees. Stretch the spine gradually. The Padahastasana helps limber the spine for the Back-stretching Posture, which is a sort of Supine Forward Bend. The version given here follows logically from Canoe Posture I and suits persons in the early months of Yoga practice.

Lie full length on the back, the legs outstretched together, the palms of the hands placed flat on the tops of the thighs. Breathing in, commence a slow curl up of the upper body, sliding the hands down the thighs towards the knees. Slowly bring up the head, shoulders, and back, the spine stretching vertebra by vertebra. On reaching a vertical position with the upper body, change from inhaling to exhaling and continue the body movement downwards, lowering the head as far as you comfortably can towards the knees. At the same time slide the hands down to the ankles, or to the feet if suppleness permits. For some weeks after beginning this posture stay in the stretched-forward position only ten seconds; later, add seconds as you become more comfortable in the pose. If you stay bent forward longer than ten seconds, breathe freely. Coming out of the pose is a slow unwinding, breathing in slowly.

The Back-stretching Posture promotes the strength and suppleness of the spine, and stretches the muscles of the back, arms, and legs. The hamstring muscles at the backs of the thighs may resist stretching, but loosen up with practice. The abdomen is contracted in the early states of the curl-up, and is squeezed in bending forwards. Digestion is improved and constipation corrected. The pelvis is stretched and improved circulation brought to it. The pose is said to lead to mastery over the sexual energies and to improve sexual fitness.