Seated Forward Bend (Paschimottanasana)

Seated Forward Bend (Paschimottanasana) is a popular forward bend to relax your mind and body. The main objective of Seated Forward Bend (Paschimottanasana) is to prepare the practitioner for deeper yoga poses. It is practiced later in sequence when your body is warm. It is taken as intense stretch pose to add flexibility to your back and leg muscles. As a beginner, it is hard to try Seated Forward Bend (Paschimottanasana).

It would be great to practice Seated Forward Bend (Paschimottanasana) under trained yoga practitioner. You should not try this pose if you have knee or hip injuries. This forward bend is good for your knees, shoulders, hamstrings and pelvis.

Step by step guide to Seated Forward Bend (Paschimottanasana)

  • Take a yoga mat and sit properly in staff position. As a beginner, you could bend your knees in starting. With increasing flexibility, try to keep legs stretched as much as possible.
  • Inhale deeply and take your arms to your feet by lengthening your spine. Now exhale slowly and bend into forward direction through hips. Keep remember that you should not bend through waist. Rest your torso on to your thighs and move your nose toward knees.
  • Hold the toe fingers, ankle or feet according to your flexibility. You can use towel or strap around the feet and hold it with your hands.
  • Keep your back straight and let your belly button touch your legs. Try to go deeper into pose with each breathe. Hold the position for up to 60 seconds and release the back to staff position. Repeat the process as many times you want.