Seated Forward Bend (Paschimottanasana)

1. Sit on the floor with your legs stretched out straight in front of you, keeping your spine erect and toes flexed towards you.
2. Breathing in, raise both arms above your head and stretch upwards.
3. Breathing out, bend forward from your hip joints and leading with your chest towards your toes.
4. Keep your spine erect and focus on moving forwards towards your toes, rather than down towards your knees.
5. Place your hands on your legs or wherever they can comfortably reach
6. Breathing in, lift your head slightly and lengthen your spine.       
7. Breathing out, gently move your navel towards your knees.
8. Repeat this movement two or three times.
9. Stretch your arms out in front of you. Breathing in, with the strength of your arms, come back up to a sitting position.
10. Breathe out and lower your arms.

• Stretches the lower back
• Massages the abdominal organs
• Tones the shoulders

• Pregnancy
• Fractured ribs or wrists
• Abdominal surgery
• Knee injury

• Standing Forward Bend | Uttanasana (Preparatory)
• Child’s Pose | Balasana (Preparatory)
• Seated Forward Bend | Paschimottanasana (Follow up)

Browse our entire yoga poses library and learn more about each yoga pose in detail.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a a Sri Sri Yoga course at an Art of Living Center near you.

Are you interested to become a 200 H certified yoga teacher?

Sri Sri School of Yoga offers the most traditional (scripture-based), classical and authentic teacher training programs globally. Its certification is Yoga Alliance compliant. 

To find out more about teacher training offered in North America, talk to a Yoga Teacher Training Advisor. Click here to schedule your appointment!