Paschim = west; uttana = stretched out; asana = pose
How to do Paschimottanasana (Seated Forward bend)
- Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you.
- Breathing in, raise both arms above your head and stretch up.
- Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees.
- Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.
- Breathing in, lift your head slightly and lengthen your spine.
- Breathing out, gently move the navel towards the knees.
- Repeat this movement two or three times.
- Drop your head down and breathe deeply for 20-60 seconds.
- Stretch the arms out in front of you.
- Breathing in, with the strength of your arms, come back up to the sitting position.
- Breathe out and lower the arms.
Paschimottanasana Video
Benefits of Paschimottanasana
- Stretches lower back, hamstrings and hips.
- Massages and tones the abdominal and pelvic organs.
- Tones the shoulders.
Previous yoga pose: Janu Shirasasana
Next yoga pose: Poorvottanasana
