Seated Forward Bend (Paschimottanasana)

Seated Forward Bend (Paschimottanasana)
  • The Seated Forward Bend Paschimottanasana word derives from the Sanskrit word where Paschima stands for “West” or “Back of body” and “Uttana” stands for “Straight” or “Extended” or “Intense Stretch.”
  • The Sanskrit word Paschimottanasana is Pronounced As – POSH-ee-moh-tan-AHS-anna.

Things you should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • In addition, the yoga pose is for beginner level, and the style of the pose is Hatha yoga.
  • Also, the duration of the pose should be anywhere between 30 to 60 seconds.

How to do – 

  • The pose starts by sitting with your back straight and also, with the help of your legs, go in extend mode, toes pointing outwards. 
  • At the same time, breath in and stretch your hand over your head. 
  • Later, bring your hands down and try to touch your toes, if possible.
  • Also, if you can’t grab your toes, don’t force yourself. 
  • Finally, keep your hands on your leg wherever it reaches. 
  • Try to do this pose for 5 – 10 breaths which are equally crucial for your body.

Tips for Beginners –

  • It will be tough for you to perform this pose as a beginner, but don’t push yourself too much and be comfortable in your position.
  • Additionally, regular practice of this pose will make your body flexible.

Benefits – 

  • The body is in preparation mode for Meditation
  • It also counteracts excess body fat
  • Encourages Self-Reflection
  • Also, helps with sleep
  • Lengthens the Hamstring
  • Reduction in Anxiety
  • Relieves Menstrual Discomfort
  • Sexual Health
  • Further, stimulates Appetite and Digestion
  • Furthermore, strengthen the back

Contraindications –

  • Diarrhea
  • Injuries
  • Low Back Pain

Research – 

  • According to one research, the study aims at Sitting forward bend position versus standing position for studying the back shape in scoliosis children.  
  • The study includes 113 girls with idiopathic scoliosis, which is one part of scoliosis. The age was between 14 years to 21 years. 
  • The final analysis of studies concludes that the back asymmetry in children can be done by sitting forward bend position. The sitting forward bend position provides a stable posture and eliminates lower limb discrepancy. The sitting forward bend position is also recommendable for scoliosis.

Preparatory Poses – 

Follow-up Poses –


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