How to perform Seated Paschimottanasana or Forward bend?




paschimottana = intense stretch of the west

pashima = west
uttana = intense stretch


Steps For How to perform Seated Paschimottanasana or Forward bend :

  1. Sit on the ground along with your buttocks supported on a rolled blanket and your legs straight in front of you. Press actively through your heels.Now, Rock slightly onto your left buttock, and pull your right sitting bone far from the heel along with your paw. Repeat on the opposite aspect. flip the highest thighs in slightly and press them down into the ground. Press through your palms or finger tips on the ground beside your hips and raise the top of the sternum toward the ceiling like the top thighs descend.
  2. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone far from the rear of your pelvis. If possible take the sides of the feet along with your hands, thumbs on the soles, elbows totally extended; if this isn’t possible, loop a strap around the foot soles, and hold the strap firmly. make sure your elbows are straight, not bent.
  3. When you are able to go further, don’t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. always lengthen the front torso into the pose, keeping your head raised. If you’re holding the feet, bend the elbows bent on the sides and raise them far from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly must touch the thighs 1st, then the upper belly, then the ribs, and also the head last.
  4. With every inhalation, raise and lengthen the front torso just slightly; with every exhalation release a bit more totally into the forward bend. during this approach the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you will be ready to stretch the arms out beyond the feet on the ground.
  5. Stay within the pose anywhere from one to three minutes. To come up, first raise the torso far from the thighs and straighten the elbows again if they’re bent. Then inhale and raise the torso up by pulling the tailbone down and into the pelvis.


  • Soothes headache and anxiety and reduces fatigue
  • Calms the brain and helps relieve stress and mild depression
  • Stretches the spine, shoulders, hamstrings
  • Stimulates the liver, kidneys, ovaries, and uterus
  • Improves digestion
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Traditional texts say that Paschimottanasana increases appetite, zeduces obesity, and cures diseases.
  • Helps relieve the symptoms of menopause and menstrual discomfort

Cautions and Contradictions:

  • Back injury: Only perform this pose under the supervision of an experienced teacher
  • Diarrhea
  • Asthma



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