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Beginnerपश्चिमोत्तानासन · পশ্চিমোত্তানাসন
Seated Forward Bend
A deeply calming forward fold that stretches the entire back body — from heels to crown. Paschimottanasana is traditionally said to stoke the digestive fire and calm the nervous system.
How to Practise
- 1
Sit on the floor with legs extended straight in front of you.
- 2
Sit on a folded blanket if the lower back rounds significantly.
- 3
Inhale, lengthen the spine — sit tall.
- 4
Exhale, hinge forward from the hips (not the waist). Reach toward the feet.
- 5
Hold the feet, ankles, or shins — wherever you can reach without rounding aggressively.
- 6
With each exhale, allow the belly to move toward the thighs. Hold 1–3 minutes.
Cautions & Contraindications
Asthma. Diarrhoea. Back injury (practise with bent knees or a strap).
Benefits
- ✓Stretches spine, hamstrings, and shoulders
- ✓Stimulates liver, kidneys, and digestion
- ✓Relieves stress and mild depression
- ✓Helps with headache
- ✓Calms the nervous system