What you need to know- Seated Forward Bend (Paschimottanasana)
Seated Forward Bend or Seated Forward Fold - known as Paschimottanasana in Sanskrit, meaning "back stretching pose", is one of the major hatha yoga postures almost everyone knows. In this asana, the back of the whole body is given an intense stretch, hence the name.
There are also other names for Seated Forward Bend, including Double Leg Forward Stretch, West (Back) Stretch, Ugrasana, Brahmacharyasana etc.
The Hatha Yoga Pradipika describes, "Stretching the legs (in front) on the ground, like a stick; bending forward, holding the toes with both hands and placing the forehead on the knees, is called paschimottanasana."
How to practice Seated Forward Bend (Paschimottanasana)?
Follow the step by step guide below and the YouTube video to achieve your Paschimottanasana safely and gradually.
Step by Step Paschimottanasana
Step 1 To begin the practice, start with Staff Pose. Keep the leg straight and spine erect. To ease the pressure on the lower back and help sit erect easier, you may put a blanket or pillow under the sitting bone.
Step 2 Stretch both arms over the head, elongate the spine, imagine you are reaching your hands as high as possible.
Step 3 Bend forward from the hips, reach forward toward the direction of your feet without hunching your back.
Try modification with the yoga strap to help you align with the pose.
Final Pose Graphic Demonstration Always keep it with you when you practice.
Seated Forward Bend (Paschimottanasana) Guided Sequence
9 Benefits and effects of Seated Forward Bend (Paschimottanasana)
Paschimottamasama is an asana with a calming effect. Numerous benefits when practising the forward bend correctly with mindful consciousness,
Paschimottanasana gives a complete stretch to the whole posterior of the body - to the hips, spine, and muscles of the back and legs.
Gives a complete stretch to the whole posterior of the body - to the hips, spine, and muscles of the back and legs.
Strengthen and stretches the hamstring muscle.
Increase flexibility in the hip joints.
Tones and massages the entire abdominal organs.
Stimulate and tones the digestive organs.
Increase elasticity in the lumbar spine.
Relieves compression of the spine.
Enhance concentration.
Invigorate the mind and nervous system.
Common Problems of Practicing Seated Forward Bend (Paschimottanasana)
The back is rounded, and the head is down toward the knees.
The feet are apart and the toes are rotated outward.
Feet are not flexed.
Forceful attempting into the pose instead of gently developing the yoga pose.
Counter Pose of Seated Forward Bend (Paschimottanasana)
The Seated Forward Bend is best to counter with Reclining Bound Angle Pose, Locust Pose. Some backward bends are also beneficial for intermediate to advance practitioners, such as Chakrasana (Wheel Pose), Bhujangasana (Cobra Pose) or Matsyasana (Fish Pose).
Disclaimer: Content on this website is for informational purposes only and does not contain medical advice. Please contact your physician or qualified healthcare provider with any questions regarding your medical conditions.
