Yoga Posture of the month – Seated Forward Bend

Paschimottanasana – Seated Forward Bend

This asana covers the stretching of the whole body from head to heels


  • Start in a seated position with your legs extended in front and your feet flex.
  • Pull away the flesh from under the buttocks allowing your sitting bones to press firmly into the ground.
  • Lift your arms up to the sky to extend the spine and the sides of the body.
  • On the exhale lean forward, folding from your hip joint (not the waist) while keeping your torso long.
  • As much as possible, try keeping the back straight, chest open and shoulders away from the ears.
  • Every time you inhale, lift and gently lengthen your front torso. With each exhalation, release a little deeper into the forward bend.
  • If your hands happen to reach your toes, grab the outside of your feet with your hands. If not, rest the hands on the shins or use a strap.
  • Stay in the pose for about 1-3 minutes.
  • Finally, slowly come out of the pose, sitting with a long spine and straight legs.

Often, because of tightness in the backs of the legs, a beginner’s forward bend doesn’t go very far forward and might look more like sitting up straight.

In this case, don’t hesitate to sit up on a folded blanket or hold a strap around the feet.


  • Calms the mind.
  • Helps relieve stress.
  • Remove anxiety, anger and irritability.
  • Stretches the spine, shoulders & hamstrings.
  • Improves digestion.
  • Tones the abdominal pelvic organs.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • Soothes headache and reduces fatigue.



  • Avoid during pregnancy.
  • Avoid if suffering from slip disc or sciatica.
  • Avoid if suffering from asthma.

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