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Forward Bend Yoga Pose,Yoga,Yoga Asana Library Paschimottanasana – Seated Forward Bend Pose

Paschimottanasana – Seated Forward Bend Pose

The pose stimulates digestion, regulates the pancreas, and induces calmness. It provides a full-body stretch, opening and elongating the spine, counteracting sedentary effects. Promotes humility.

Benefits Of Seated Forward Bend Pose

  1. Regular practice within a balanced yoga routine stimulates the Solar Plexus Chakra, promoting balance in the stomach, gallbladder, liver, spleen, and pancreas.
  2. Balasana enhances digestion and aids toxin elimination, promoting peristalsis and combating constipation through the squeeze-and-release effect.
  3. It regulates blood sugar levels by influencing pancreas function.
  4. The pose contributes to balancing the menstrual cycle and improving blood circulation to the pelvic region, relieving symptoms of menopause and menstruation.
  5. Slight elevation of blood pressure towards the head induces a calming effect on the brain and mind, alleviating stress and anxiety.
  6. Balasana stretches the entire spine, with a focus on the lumbar and thoracic regions, improving blood circulation in the back and toning spinal nerves.
  7. The asana enhances flexibility in the lower back, hips, and hamstrings.

Instructions (Step-by-Step)

  1. How to come into the pose:
    • Sit with your legs together or hip-width apart, straight in front of you.
    • Ensure you are sitting high up on your sitting bones.
    • Inhale and reach both arms toward the ceiling, keeping them parallel to your ears.
    • Exhale, continue reaching forward, and bend forward, extending your hands toward your toes.
    • Bring your nose to your knees. If unable to reach your toes, hold your ankles, shins, or knees.
    • Rest your elbows on the floor.
  2. Coming out of the pose:
    • Inhale and slowly roll up, vertebra by vertebra, with shoulders and head coming up last.

Common Mistakes Of Seated Forward Bend Pose

  1. Maintain a straight line with your knees, avoiding them from curving out to maximize hamstring stretch and prevent tension near joints.
  2. Keep your back straight throughout the pose to facilitate full, deep breaths.
  3. Avoid this pose if you have injuries to arms, hips, ankles, or shoulders. Take it easy and don’t push too hard.
  4. This pose may be uncomfortable on a full stomach due to abdominal compression, so consider practicing on an empty or light stomach.

Precautions Of Seated Forward Bend Pose

Avoid if you have injuries to arms, hips, ankles, or shoulders. Don’t force the pose; go as far as comfortable. Not suitable on a full stomach due to abdominal compression.


  1. If you have a herniated or compressed disc in the lower or middle back, or other spinal issues like sciatica or SI-joint instability, approach this pose with caution.
  2. If permitted by your physician, focus on creating movement from your pelvis and strive to keep your spine as straight as possible—avoid rounding your nose to your knee.
  3. If your lower back is tight, open your legs hip-width apart.
  4. For tight hamstrings, bend your knees and provide support with a block or folded blanket.


  1. If you are flexible and can reach your feet easily, place a block against the soles of your feet and hold onto the block.
  2. When you can hold the block with ease, wrap your hands around the bottom of your feet.
  3. Grab the left wrist with the right hand and allow the left hand to come into Gyan mudra.

Seated Forward Bend Pose For Beginners

Tips For Beginners

  1. Rotate knees outward, away from each other.
  2. Avoid forcing the fold with arms and hands.
  3. Bend from the hips, not the waist.

Practice Seated Forward Bend Pose For Beginners By Following These Steps

  1. Begin seated with legs extended in front, touching big toes with an inch between heels, knees, and toes facing up.
  2. Lengthen the spine, lower shoulders away from ears, and keep chin parallel to the ground.
  3. Sit on the backs of thighs, not leaning back on glutes.
  4. Inhale, raise arms toward the sky with palms facing each other and elbows extended.
  5. Exhale, bend knees, hinge at hips, and lower core to lap, wrapping hands around outside edges of feet.
  6. Engage thighs by rotating inner thighs toward each other.
  7. Lengthen feet, press hips into the ground, and slowly straighten legs, keeping core connected with legs.
  8. Inhale, lift chest slightly.
  9. Exhale, lower chest to legs.
  10. Pull toes toward hips to intensify the stretch.

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