Seated Forward Bend (Paschimottanasana)


Paschim = west; uttana = stretched out; asana = pose

How to do Seated Forward bend yoga pose (Paschimottanasana)

  • Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
  • Breathing in, raise both arms above your head and stretch up.
  • Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
  • Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.

  • Breathing in, lift your head slightly and lengthen your spine.
  • Breathing out, gently move the navel towards the knees.
  • Repeat this movement two or three times.
  • Drop your head down and breathe deeply for 20-60 seconds.
  • Stretch the arms out in front of you.
  • Breathing in, with the strength of your arms, come back up to the sitting position.
  • Breathe out and lower the arms.


Benefits of the Seated Forward bend (Paschimottanasana)

  • Stretches lower back, hamstrings and hips.
  • Massages and tones the abdominal and pelvic organs.
  • Tones the shoulders.

View All - Sitting Yoga Postures

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(Yoga Poses)

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