Clamp pose benefits and technique

The Gripper Pose is a seated yoga posture that involves forward bending with straight legs. there are many benefits that the Gripper can bring you and we will explain how to perform this asana well.

Benefits of the Pincer pose

Here are the different benefits that Paschimottanasana will bring you:

• Stretching the back of the body,
• Increased digestive fire,
• Massage of the intestines and internal organs (liver, kidneys, adrenal glands, etc.),
• Strengthening of the back muscles,
• Relief of tension in the pelvis (very good posture for people who stay seated for a long time during the day),
• Relaxation of body and mind,
• Flexibility and alignment at the level of the spine,
• Activation of kidney functions.

Parts of the body solicited during the realization of the Clamp: hamstrings, glutes, back, stomach... The whole body is active in this posture.

Contraindications: 

• Back injury
• Diarrhea
• Asthma

Also be careful not to practice Paschimottanasana after eating.

How to properly perform the Clamp Pose?

Before performing this asana, consider warming up, preparing your body, your joints and moving your leg and back muscles. It is also possible to put this posture in motion a little through a forward / backward swing before settling into the asana.

• Begin in dandasana: find an upright seated posture . Sit comfortably on your seat bones (your pelvic bones). Legs stretched out , one against the other, feet in flex.
• Contract your abdomen and “suck” your belly button toward your spine .
• Open the shoulders , bring the chin towards the throat. Take the time to breathe and anchor yourself in this posture, arms along the body.
• On the exhale, lean slightly forward looking at your feet or toward the floor beyond your feet. Start the movement from the pelvis and not from the back to stay straight.
• Bring your hands forward with the intention of grabbing your feet (or your ankles/shins, see your thighs) depending on your flexibility.
• Your back remains straight , if necessary your knees can be slightly bent. If your back rounds, take a breath, raise yourself slightly to find your back straight and do not descend further. The movement comes from the pelvis, the bottom of the spine.
• Stay in this posture for 3 to 5 inspirations to start.

COMING OUT OF THE ASANA PASCHIMOTTANASANA:

To get out of the Clamp posture, when I inhale I get up by raising my arms to the sky . Make sure to keep your back straight in this last step. Then I exhale, and I let my arms go down along the body.

FELT IN THIS POSTURE:

Choose to experience Paschimottanasana in micro-movement:

Inhaling , I rise slightly , my shoulders open , my straight back lengthens . On the exhale, I release the tensions, I let my body gently enter the posture. My legs are active and present (not relaxed) as well as my stomach. My knees remain relaxed. In the final pose I grab my big toes with my thumb and index finger and my forehead touches my legs.”

OPTIONS WHEN PERFORMING PASCHIMOTTANASANA:

It is also possible to use a strap to achieve this posture. The strap wraps around your feet, your arms are bent, your back gently stretches, your shoulders open as your elbows reach back in intent. This allows you to keep your back straight.

• You can also consider putting a small pillow or blanket under your buttocks to slightly lift your body and pelvis.
• You can also bend your knees.  
• For more comfort, put a small cushion under your forehead  if your flexibility allows you to go down a little more.

What postures to perform after the Grip?

After this asana, you can lie on your back, get into a ball and swing gently from right to left, with lightness (Pavanamuktasana – Egg or Child posture on the back), but also continue with Balasana & Shashankasana (rabbit or hare pose), or continue with Titalianiasana (butterfly).