🌀Flexibility
Beginner
2-5 min

Paschimottanasana

Seated Forward Bend

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Stretches entire back body from head to heel

Tones abdominal organs and aids digestion

Calms mind and reduces stress

About This Pose

Paschimottanasana is one of the most important yoga poses for flexibility and stress relief. The name literally means "intense stretch of the west" (the back body). This seated forward fold targets the hamstrings, lower back, and spine while simultaneously calming the nervous system. Regular practice improves digestion, reduces anxiety, and can help lower blood pressure.

Step-by-Step Guide

Follow these steps to practice Paschimottanasana safely

  1. 1

    Sit with legs extended, feet together, spine tall

  2. 2

    Inhale, raise both arms overhead

  3. 3

    Exhale, hinge from the hips and reach forward

  4. 4

    Hold the toes, ankles, or shins (wherever comfortable)

  5. 5

    Keep the spine as long as possible rather than rounding

  6. 6

    Relax the head and neck

  7. 7

    Hold for 1-3 minutes, deepening with each exhale

Who Should Avoid This Pose

  • Herniated disc
  • Sciatica (modify with bent knees)
  • Pregnancy (widen legs, reduce depth)

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Beginner

Padahastasana

Hand-to-Feet Forward Bend

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Beginner

Balasana

Child's Pose

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Intermediate

Ushtrasana

Camel Pose

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