1. One Pose, Many Names
This yoga posture goes by various names including Powerful Pose, Noble Pose and Intense West Stretch Pose. In the traditional Sanskrit it is known as Ugrasana or Pachimottanasana. It is a seated-forward bend. To do it, begin sitting on the floor with legs together out in front of you. Stretch the spine up, then stretch forward over your legs. Grip your feet with your hands and rest your forehead on your legs. Remember to bend at the hips, not from the back.
2. Prop Up Your Pose
Even many experienced yogis cannot stretch all the way down in this pose without straining their backs. Luckily there are ways to vary the pose using props to make its benefits accessible. You can rest a bolster on your legs and rest your head there, or you can put a folding chair in front of you to rest on. Your legs can extend under the chair. If you cannot reach your feet, try using a belt or strap around your feet to hold on to.
3. Stretch Many Muscle Groups at Once
This posture stretches the back muscles as well as the hamstrings and calves. It elongates the spine, too. For these reasons this is a good pose to include in a program for toning back muscles and it can help some kinds of back pain. The stretch in the back as well as the hip flexion also prevents sciatica. The arms work in this posture also, and you can use it to relieve stiffness in the shoulders and elbows. The pose stimulates circulation in the arms and can help with pain and inflammation caused by arthritis in the shoulders, elbows or wrists.
4. Stress Management the Powerful Way
The Powerful Pose is great for reducing the effects of stress on the body. According to principles of Ayurveda, the traditional Indian medical system, this pose calms the nervous system. It lowers blood pressure and pulse, cools skin temperature, and relieves the anxiety symptom of tightness in the throat. It treats headaches and eye strain, and relieves fatigue.
5. Too Powerful for Some
Although this posture has many benefits, there are some who should avoid it. If you have asthma or bronchitis exclude this pose from your practice because you may have difficulty breathing in it. If you have diarrhea the compression of the abdomen in this pose might aggravate the condition.
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