Seated Forward Bend Pose (Paschimottanasana)

Set of drawings of women performing the Seated Forward Bend Pose

Seated Forward Bend is a foundational posture for all levels of Yogi experience. Seated Foward Bend stretches the back of the legs, the arms, back, shoulders, and neck. Seated Forward Bend is also a grounding posture that helps with issues such as sciatica and tight hamstrings and can be difficult until a Yogi gets more flexible through practice. Try sitting on a folded blanket to lift the hips and give the knees a break in this posture.

Assorted silhouettes of men and women in the Seated Forward Bend Pose

To do Seated Forward Bend, simply sit on the floor with the legs out front, reach the arms overhead, and fold forward to grab the feet. Try not to hyperextend the knees. This posture can be held for a while, take some slow deep breathes to stretch further into the pose.

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Benefits (Physical): Stretches spine, shoulders, pelvis, hamstrings
Benefits (Core): Calms mind, prepares for meditation
Modifications: Switch into ‘Legs Up the Wall’ pose on your back
Variations: Bend your knees if your hamstrings or lower back are tight

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Sanskrit Name:
Paschimottanasana
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Drawings include:
Seated Forward Bend Pose elevations (men & women), outline silhouettes

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