The foundational pose Paschimottanasana (Seated Forward Bend) is one that many yoga practitioners overlook. Extending the top half of your body over the seated lower half, on the other hand, helps stretch the entire back of your body and improves physical flexibility. Folding inward in this manner also has a calming effect on the mind.
“Most of us struggle with forwarding bends,” says yoga instructor Barbara Benagh. “Many of the physical activities we engage in, such as jogging and weight lifting, make us stronger at the sacrifice of flexibility. Sitting at a desk all day also doesn’t help.” Excessive exercise and sitting can lead to tight hips, backs, and legs. Pascimottanasana can aid with it.
Paschimottanasana = from Sanskrit, Paschim meaning West or back of the body, uttana meaning intense stretch, and asana meaning posture.
Sanskrit: Paschimottanasana (POSH-ee-moh-tan-AHS-ah-nah)
Paschimottanasana – Seated Forward Bend
How to Go About It
- Begin by sitting on the edge of a folded blanket in Dandasana (Staff Pose). Press your palms or fingertips into the floor beside your hips, pressing your heels away from your body.
- Inhale. Exhale and lean forward from your hips, keeping your front torso long. Without rounding your back, lengthen your spine to fold toward your legs.
- Walk your hands as far as they will go along the outside of each leg. Hold the sides of your feet with your hands if you can reach them.
- Lift and stretch your front torso somewhat with each inhalation; release a little more fully into the forward bend with each exhalation. Bend your elbows out to the sides and pull them away from the floor if you’re holding your feet.
- For 1–3 minutes, stay in the stance. Release your feet to rise. Inhale and draw your tailbone down and into your pelvis to elevate your torso.
Beginner’s Advice
Resist the impulse to lower your head and shoulders toward your shins, as this will cause your upper back to round. Pascimottanasana keeps the back flat.
Benefits of Paschimottanasana – Seated Forward Bend:
- This pose stretches your spine, shoulders, and hamstrings in addition to soothing your mind and alleviating stress.
- It also helps to promote digestion by stimulating the liver, kidneys, ovaries, and uterus.
- Constipation is relieved, as is hepatic sluggishness, dyspepsia, belching, and gastritis.
- This asana can also help with piles and diabetes.
- The abdominal hip muscles, the solar plexus of nerves, the epigastric plexus of nerves, the bladder prostrate, the lumbar nerves, and the sympathetic cord are all toned and kept in good health.
