Seated Forward Bend Pose

Paschimottanasana

Seated Forward Bend, deeply stretches the spine and hamstrings while calming the mind. It also aids digestion and promotes flexibility, making it essential for relaxation and wellness.

Common Name: Seated Forward Bend, Seated Forward Fold
Sanskrit Name: Paschimottanasana (pahs-chi-mo-TAHN-ah-suh-nuh)
Level: Beginner
Pose Type: Seated, Forward Bend, Stretch
Target Areas: Hips, Hamstrings, Calves, Spine

Pashchimottanasana, or Seated Forward Bend, is a foundational yoga pose that provides a deep stretch for the entire back body, including the spine, hamstrings, and calves. It promotes flexibility, reduces stress, and helps to calm the mind by encouraging introspection and relaxation. This pose is also known to improve digestion by massaging the abdominal organs and can relieve symptoms of anxiety and fatigue. Its name means “intense stretch of the west,” referring to the back side of the body, which in ancient yogic tradition was considered to face the west during practice.

Seated Forward Bend Steps

woman practicing naked yoga in seated forward bend pose

Step 1

Start Seated: Sit on the floor with your legs extended straight in front of you, keeping your spine tall and your feet flexed.

Step 2

Inhale and Lengthen: As you inhale, raise your arms overhead, lengthening through your spine to create space in the torso.

Step 3

Exhale and Fold Forward: On the exhale, hinge at your hips and begin to fold forward, keeping your back as straight as possible.

Step 4

Reach for Your Feet: Extend your hands toward your feet, ankles, or shins, depending on your flexibility. If needed, use a strap around your feet for assistance.

Step 5

Relax and Hold: Keep your head and neck relaxed, allowing the stretch to deepen with each breath. Avoid rounding the spine.

Step 6

Breathe and Release: Hold the pose for several breaths, then inhale to lift your torso back up to a seated position, maintaining control.

Modifications

**Paschimottanasana A is a modified more advanced version of Paschimottanasana**

Use a Strap: Wrap a yoga strap around your feet if you can’t reach them, and gently pull to deepen the stretch.
Bend Your Knees: If your hamstrings are tight, bend your knees slightly to relieve tension in the lower back while maintaining a straight spine.
Sit on a Blanket or Block: Elevate your hips by sitting on a folded blanket or block to make the pose more accessible and reduce strain on the lower back.
Support Your Head: If folding fully forward is difficult, rest your forehead on a yoga block, bolster, or chair to provide support and relaxation.
Use a Wall: Sit with your back against a wall to help maintain proper alignment and prevent rounding the spine.