Restorative Poses


Adho Mukha Pashchimottanasana (Downward Facing Intense West Stretch Pose)

Downward Facing Intense West Stretch Pose
Level: Basic/Intermediate

Pashchima = the west, or the back of the body. Uttana = intense stretch.

Organizing the pose

    • Sit in Dandasana (Staff Pose) on the edge of the chair. (Place the chair against the wall if you are worried about it slipping on the floor.)
    • Place a bolster and/or folded blankets along the legs. Exhale, reach forward and take hold of the outer edges of the feet. Loop a belt around the feet if you are unable to reach them comfortably.
    • Hold this position for 2-3 minutes.

Practice Points

    • Spread the toes and the balls of the feet.
    • Stretch the legs.
    • Soften the hip creases and lower abdomen.
    • Lengthen evenly through the sides of the trunk.
    • Soften the shoulders.
    • Broaden the chest and collarbones.
    • Soften the neck, throat and jaw.