How to do Paschimottanasana (Seated Forward Bend pose)

Paschimottanasana (Seated Forward Bend Pose) is a sitting pose which helps to calm your mind and relieve stress. This pose is generally practised later in a sequence when the body gets warmed. Regular practice of this asana gives your entire body a good stretch and is effective for diabetes and high blood pressure.

Paschim – West | Uttana – Stretched out | Asana = Pose

This asana is pronounced as POSH-ee-moh-tan-AHS-anna. The front part of our body is called East and the back part is called West. This pose concentrates mainly on the back of our body. So, it is called Paschimottanasana.

Benefits of Seated Forward Bend Pose

  • Stretches lower back, spine, shoulders, hamstrings, and hips
  • Reduces anxiety and stress
  • Provides relief from menstrual pain and symptoms of menopause
  • Improves appetite and helps in digestion
  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
  • Stimulates the liver, kidneys, ovaries, and uterus


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Do not practice this pose if you are suffering from asthma or diarrhea. Practitioners with a back injury should only practice under the supervision of expert yoga teachers.

Steps to do perfect Seated Forward Bend Pose


  • Sit erect with the legs stretched out in front of you. Make sure that your toes are flexed towards you.
  • Inhale and raise your arms over your head. Stretch, stretch and stretch.
  • Now exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
  • Stretch out your arms, and let them reach as far as they can, possibly till your toes. But donโ€™t force your body at any cost!
  • Now, Inhale and lift your head slightly, elongate your spine.
  • Exhale and move your navel towards your knees.
  • Repeat this a few times. Then, place your head on your legs, and hold the pose for few seconds.
  • Inhale and come up back to the sitting position with your arms stretched out.
  • Now, Exhale and lower your arms. Relax and repeat it for 3-4 times.


Make sure to keep your stomach and bowels empty before you practice this asana or have your meals at least four to five hours before you do this asana so that your food gets digested properly and you can expand during the practice. It is always preferable to practice in the morning. But, if not possible you can practice it in the evening time.

Never push your body if you are not comfortable. Since this pose is intense, you may not be able to do this posture perfectly for some time but you will gain the flexibility with regular practice slowly and steadily. Stop moving beyond your limit and enjoy the practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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