Seated Forward Bend (Paschimottasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Diabetes, high blood pressure, stress,
anxiety, insomnia, menstrual syndrome
Revitalizes: Digestive system, reproductive system, internal organs
Stretches: Hamstrings, calves, gluteus maximus,
back muscles, back, pelvis, spine
Strengthens: Core, quadriceps
Psychological Benefits
What I Like About This Pose
Because it helps you relax, I adore the Seated Forward Bend. Try this stance if you’re feeling worn out.
Seated Forward Bend (Paschimottasana) Step-By-Step
Breathing
Inhale: When raising your arms.
Exhale: When bending forward.
Tip’s For Beginners
The most important thing in Paschimottasana is to keep your spine straight. In the beginning, you might feel it quite challenging to bend forward with straight legs. So, try this pose with bent legs. You will continue to get the rewards of spinal stretching.
Props
Chin: Tuck it in.
Shoulders: Roll back and down.
Legs: Put them together.
Toes: Point them to the ceiling.
Keep the pose for 30 seconds. Inhale and come back into Dandasana.
Forehead: Put it on your thighs.
Arms: Keep them straight and wide.
Shoulder blades: Make them wide.
Thighs: Push them down.
Toes: Point them towards you.
Contraindications
Avoid this pose if you have following issues.
