Yoga for hockey: Posture # 2: Paschimothanasana  x5
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| Paschimothanasana: Starting Position |
June 27, 2001 
Annabel Griffiths
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Head to Knee Posture or Seated Forward Bend
-Starting Position
Sitting upright with legs straight out. Flex the feet back towards the body, keeping the big toes together. Inhale and lengthen the spine, bringing the arms straight up above the head.
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| Paschimothanasana: Starting Position |
Maintaining the stretch, keep the spine straight and lengthened, hinge forward at the hips and reach for the toes.
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| Coming into the position |
-Final Position
Keeping the back as straight as possible, try to catch hold of the toes. If you are unable to reach the toes, hold the ankles or the shins, bringing the chest gradually closer to the thighs. Hold the position for at least 30 seconds, using the breath to increase the stretch. As you inhale imagine the spine lengthening and as you exhale allow your body to sink downwards(chest towards the thighs, hands towards the toes).
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| Final position |
-Coming out of the Posture
Lengthen arms and spine and, as you inhale, lift your torso back up into starting position.
-Common Mistakes
Bouncing into the stretch – maintain the stretch without bouncing, only using your breathing to help deepen the stretch.
Holding the Breath – be sure to keep the breathing regular.
Bending the knees – keep the knees and legs straight.
Feet separating away from one another – by keeping the feet together (big toes touching) and flexed you will ensure a balanced stretch of the hamstrings.
Shoulder and Neck tension – make sure that your shoulders are not hunched, and that your neck is not straining forward.
REPEAT 3 OR 4 TIMES (MAKING SURE TO FOLLOW EACH POSTURE WITH THE COUNTER POSITION – INCLINED PLANE)
Counter Position or Inclined Plane
***Note: It is important to follow the Head to Knee posture with the Inclined Plane in order to balance and align the body.
-Starting Position
Sitting upright, with legs straight out in front, bring the hands flat on the floor behind the hips with the fingers pointing away from the body.
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| Contraindicated pose: start |
Inhale and straighten the arms, pushing the body and hips upwards, dropping the head gently back, and trying to squeeze the shoulder blades together.
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| Contraindicated pose: final |
-Holding the Position
Pushing the hips upwards, try to bring the feet flat on the floor, keeping the knees together and legs straight. Hold for 10 seconds. Come out of the posture slowly, bringing the head up first, then releasing the body down. Shake out the wrists.
BENEFITS
Hockey players commonly hold tension in the calves, quads, hips and lower back. This posture provides a deep muscle stretch for the entire back side of the body, from the calves, the hamstrings, up through the gluteal muscles, and right into the lower back. It is an excellent stretch to do right after a practice or game. Since tight hamstrings and quadriceps go hand in hand, this posture will aid in increasing flexibility in the backs of the legs, naturally encouraging a release of tension in the quads and hips. Not only does the stretch increase flexibility in the legs and back, it also massages and tones the abdominal area, improves digestion, and stimulates the entire nervous system.
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