Self-stretching of the backbone
Pascimottana-asana: ancient Yoga posture
Already in the most ancient and orthodox texts
which Yoga refers to, for example the Gheranda-samhita, the
Hathayoga-pradipika (with the name of pascimatana-asana) and the
Siva-samhita (even with the name of ugrasana, proud position),
this posture (asana) is considered one of the best and most
important classical position of Hatha-Yoga.
Its name, pascimottana-asana, caused different interpretation
depending on the meaning given to the term pascima (the West).
For example: position of the posterior stretching, position of
the stretching toward the west. Other interpretations, more
curious and interesting ones, are: pascima=west and, if referred
to the body, it surely is the posterior part, that is the back;
tana=to extend, to stretch; asana, normally translated with
posture, is translated by someone as seat.
Anyway, the word comes from the root of a Sanskrit verb that
means to sit down or to be seated. It’s the typical situation
referred to meditation, which characteristic is to obtain
physical and mental stability (stiram) and wellness (sukam). So,
the position has to be steadily and comfortably practiced,
especially with untroubled mind.
The last interpretation I present you, before I will explain the
exercise, offers you an esoteric key: pascima=west. Sarasvati
Nadi (according to tantric mystique, a “thin” channel of the
body, located in the area of the vertebral column), uttana=to
raise, to lift up, and asana, which meaning we already
explained.
Consequently, the following mystical meaning results: position
of the uplift (of the energy, Kundalini) in the Sarasvati Nadi.
The exercise, beyond the colorful interpretations of its
historical name, offers, in addition to the evident and
beneficial stretching of the vertebral column, other good
benefits: it develops the digestive capacity, helps in fighting
obesity, constipation and dyspepsia, it prevents the sciatic and
some disease of the genital apparatus.
Only one contraindication: do not practice in presence of any
pathological condition of the vertebral column (like herniated
disc); in that case, do first some massage treatment and the
“stretching of the Indian monastires”.
Execution:
After you put a little carpet on the floor, lie down on your
back (supine) on it, keep your legs unite and stretched out. If
your abdominals are tonic and practiced, you can put your arms
over your head, breathe in and, during the breathing out, first
you lift your arms keeping them stretched out until they are
perpendicular to the floor, and then, slowly, lift the head,
shoulders and then the trunk, so that you are sitting with your
arms raised.
Then you bend
forward, bringing the forehead to the knees. Gradually, if you
are nimble enough, the hands will reach feet’s fingers, the big
toes in particular, and get them to preserve this position.
In case there are problems or difficulties in raising the trunk,
you can start being seated. In this case, after adjusting the
vertebral column erect, first stretch your arms parallel to the
floor, breathe in and when you breathe out, slowly, without
excessive strain, you stretch yourself forward bringing the
hands and then the trunk and finally the head to the legs
extremity. Hands are to be gently rested on the point you reach.
A static phase has to follow, and during that phase you try to
be comfortably motionless, loosen the desire of the position
itself, breathe quietly and relax everything is possible to
reduce at minimum the strain of maintenance. At the end of the
execution, that lasts from 1 to 5 minutes, you should lie down
on the floor on your back (supine) with the arms along the hips,
completely relaxed, and your eyes can be closed, contemplating
the breathing and your resting body.
by Amadio Bianchi