Seated Forward Bend – Paschimottanasana

Regular practice of Seated Forward Bend or Seated Forward Fold keeps the spine elastic, the joints mobile, the organs healthy and the nervous system invigorated.

How to come into the pose

  1. Sit with your legs hip-width apart and straight in front of you.
  2. Make sure you are sitting high up on your sitting bones.
  3. Inhale and reach with both arms toward the ceiling, arms parallel to your ears.
  4. As you exhale, keep on reaching forward, and bend forward, reaching with your hands toward your toes.
  5. Bring your nose to your knees. If you are unable to reach your toes, hold your ankles, shins, or even your knees. Rest your elbows on the floor.

Coming out of the pose

Breathe in and slowly roll up, vertebrae by vertebrae, shoulders and head coming up last.

200 hour hatha yoga teacher training
200 hr hatha yoga teacher training


Regular practice in a steady and comfortable manner within a balanced yoga asana program

  • stimulates the Solar Plexus Chakra and therefore stimulates and balances the functions of the stomach, gallbladder, liver, spleen, and pancreas;
  • improves digestion and elimination of toxins;
  • increases peristalsis and combats constipation through the squeeze-and-release effect;
  • regulates blood sugar levels, through regulating pancreas function;
  • helps to balance the menstrual cycle and to improve blood circulation to the pelvic region, therefore helping to relieve symptoms caused by menopause and menstruation;
  • slightly increases blood pressure toward your head and has a calming effect on the brain and mind and helps to relieve stress and anxiety;
  • stretches the entire spine, especially the lumbar and thoracic spine, and therefore improves blood circulation in the back region and tones the spinal nerves; and
  • improves flexibility of the lower back, hips, and hamstrings.