Seated Forward Bend Yoga Pose which is also known as Paschimottanasana or Intense Dorsal Stretch is a basic or beginner level yoga posture that mainly targets our body parts like hamstrings, calves, and back. It is a classic pose from Hatha yoga and can be considered as active or passive posture which depends on the level and modification of this pose that practitioner performs.
Paschimottanasana provides a full-body stretch from our calves to our hamstrings (back of the thighs) to our spine. It is believed that in ancient times yogis and gurus would practice this asana with facing the sunrise and Paschimottanasana would deeply stretch their entire back and side of their bodies as they folded forward toward the sunrise in the east and this helps to the formation of the name Paschimottanasana. Seated Forward Bend Pose in English gets its name from the Sanskrit word Paschimottanasana where
- “Paschima” — meaning “west”
- “Ut” — meaning “intense”
- “Tan” — meaning “to stretch”
- “Asana” — meaning “pose”
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Seated Forward Bend (Paschimottanasana) – Step By Step Instructions
Here below step-by-step instructions provided so that you can follow and properly perform Seated Forward Bend (Paschimottanasana) Yoga Pose and get optimum health benefits from this Yoga Posture.
- Firstly, you need to do Staff Pose (Dandasana) on a yoga mat on a solid floor which supports your lower portion. Then you need to stretch out your legs straight in the front and then inhale and make your spine straight, long and outwardly.
- You can put pressure on your heels firmly to the downwards into the ground and make toes flexed towards you.
- At the beginner’s level, your knees may be bent throughout the pose, eventually, knees will straightening the legs as regular practicing and flexibility increase.
- Now take a deep breath, raise your both arms above your head and stretch up and sit straight from the buttocks bones to the crown of the head.
- In the next step slowly exhale and hinge at the hip joints to fold (bend) forward your chest area over your legs while maintaining the spine straight and hold to the toes, feet or ankles (whatever is accessible) with your hands keeping your back flat.
- You need to be careful enough to avoid the collapse of your chest upward which makes your spine or backside round rather than flat. In this process your belly should touch your legs first, then your chest and lastly your head and nose touch your legs. You should keep the neck as the alignment with your spine, neither cranking it to look up nor letting it go completely.
- To deepen the stretch use the arms to gently pull forward the head and torso closer to your legs and gently press on the heels area to draw the toes towards you.
- After bend or fold down hold on this position and breathing in and out gently for 8-12 deep breaths (about one or two minutes) with a lift of your head slightly. On each inhale, you should try to lengthen your spine and on each exhale move your navel towards your knees. Here imagine your belly coming to rest on your thighs, rather than your nose coming to your knees and this will help you keep your spine straight.
- To release the pose, take a deep breath and slowly lift your torso and draw your spine back towards sitting position and then release your breath and drop your arms to normal (Staff Pose or Dandasana).
- Repeat this bend in and out movements for two or three more times.
Some Tips and Common Mistakes
- If the hamstrings are feeling unhappy you can put a folded blanket, foam block or bolster just underneath the sit bones to offer some lift and support to maintain your spine looks straight.
- If it feels challenging to reach your hands to hold the feet then loop a strap around your feet and hold on to the ends of the strap with your arms fully extended and keep your head, chest, arms, etc are as instructed above.
- Always keep your knees aligned and do not allow them to bend. If knees go up it will lessen the stretch off of your hamstrings and puts the stress closer to your joints.
Seated Forward Bend Pose (Paschimottanasana) Health Benefits
This Seated Forward Bend (Paschimottanasana) has numerous health benefits which are discussed below.
Fully Stretches the Whole Body, Relieves Pain and Tightness from the Hamstrings
Paschimottanasana pose stretches our overall body especially entire back, from the head to the heels and thus among the other back-stretching asanas all over the world Yoga gurus recommends Paschimottanasana to runners who tend to have tight hamstrings and to those suffering from back pain, stiffness, etc. Regular practicing of the pose shows excellent results in increased flexibility and strength of the spine and also effective in releasing tension from the lower back, upper back, and neck.
Stimulates Introspection and Calms the Nervous System
The central nervous system especially the spinal cord is a crucial part of our body and this is housing for a gazillion nerves perhaps. When we perform Seated Forward Bend (Paschimottanasana) properly it stretches the spinal cord and space is created between the vertebras. This will ease blood circulation to all the nerves and overall efficiency of our nervous system.
Seated Forward Bend (Paschimottanasana) Relaxes the Body and Calms the Mind
One of the major health benefits of this yoga pose is also considered to be a calming and relaxing pose which keeps the mind rejuvenated and refreshed. Through transporting fresh blood to the head can improve our mood and helps to cope up with our stress, insomnia, anxiety, headaches, and mild depression.
Enhances Blood Flow to the Pelvic Region and Boosts Sexual Drive
The daily practice of Paschimottanasana can also calm the nervous system and stimulates the reproductive, urinary systems and alleviate symptoms of Menopause. The pose massages, tones and increases blood circulation to the abdominal and pelvic organs (lower part of our body) which helps people suffering from lack of sexual desire, impotence, and infertility. After childbirth, it also helps women efficiently to heal speedily.
Energizes other Internal Organs and Improves Digestion and Appetite
Through boosting blood circulation Paschimottanasana also stimulates all other major abdominal internal organs such as the pancreas, intestines, liver, kidneys, etc. This yoga pose is highly beneficial for those who are suffering from digestion problems as it boosts our digestion ability and appetite.
Seated Forward Bend (Paschimottanasana) Fight Against Obesity
By supplying blood efficiently this pose boosts our metabolic rates and can easily burn the excess fat stored in the abdominal region. Paschimottanasana stretches and pressures on the belly area to reduce stubborn belly fat and help in attaining a flat belly.
Helps in Blood Pressure, Diabetes, Sinusitis
This pose also has a good effect on people suffering from high blood pressure, diabetes, sinusitis. To get its full benefits one should practice Seated Forward Bend (Paschimottanasana) early in the morning like those ancient yogis were followed.
Warnings and Precautions
You should remember some points before performing Seated Forward Bend (Paschimottanasana).
- Make sure you have empty bowels before performing the pose and in the early morning it shows the best results.
- If you are under the consultation of GP due to having a recent or chronic injury or fractures related to the areas like arms, hips, ankles or shoulders.
- If you are suffering from diarrhea, asthma and back injury should refrain from practicing this pose.
- It takes log time patience and dedication to perform Paschimottanasana at its fullest expression. Though the pose can indeed feel “intense,” but never try to force it or push too hard otherwise it may have a damaging effect.
- If you are a pregnant woman or during childbirth, you have abdominal surgery, etc then should refrain from practicing this pose.
- Before performing this pose you must consult a professional yoga guru and always perform within your own range of limits and abilities.
