Paschimottanasana or Seated Forward Bend

Benefits, Contraindications, Tips and How to Do

English Name(s)
Seated Forward Bend
पश्चिमोत्तानासन / Paścimottānāsana
paschim : “west, back, back of body”
uttana: “intense stretch, straight, extended”
āsana: “posture”

Paschimottanasana at a Glance

Paschimottanasana, also known as the Seated Forward Bend pose. This asana gives you a deep stretch for your back and hamstrings. This also reduces your stress and calms your mind. Moreover, it is helpful for your digestive system as it improves blood circulation, which makes you feel better.


  • It gives your back and hamstrings a good stretch and enhances flexibility.
  • Reduces stress and anxiety, which helps calm your mind.
  • Helps in digestion and boosts your metabolism by stimulating your abdominal muscles.
  • Enhances blood flow, promoting detoxification and vitality.
  • It helps maintain flexibility and gives it a gentle stretch.

Who can do it?

Paschimottanasana asana is good mostly for every beginner, anyone with normal health, and people who want to enhance the flexibility of their back and legs. People with less flexibility can modify the pose according to their limits.

Who should not do it?

People with severe back and hamstring injuries, recent surgeries, and high blood pressure should avoid it. People with heart disease and eye problems should avoid doing it. Pregnant women should avoid it or consult their health care professional.

How to Do Paschimottanasana?

Follow the Step-by-Step Instructions

This is a beginner pose and helps you stretch and enhance the flexibility of your back and leg area.

  1. Sit on a yoga mat or any soft surface. Your legs should be extended outwards, in front of you.
  2. Your spine should be straight and your toes flexed.
  3. See that you are seated on your sitting bones and make yourself comfortable by taking a few gentle breaths.
  4. Inhale deeply to give a good stretch, and slowly raise your arms towards the sky, look straight, and see that your arms touch your ears.
  5. Breathe out (Exhale) slowly, bend from your hip joint (hip crease), move towards your toe, and drop your head, keeping your back straight.
  6. Try touching your chin, nose, or forehead to your knees. Stay and breathe for about 20 to 30 seconds or as your body allows.
  7. Place your hands on your legs or touch your toes.
  8. Don’t force yourself to reach your toes. You can touch your ankle, shin, or knees.
  9. Whichever is comfortable. Rest your elbows on the mat.
  10. Breathe in, and slowly come up step by step. Your head should be the last to come up.
  11. Keep your arms stretched before you while returning to sitting.
  12. Breathe out and bring your arms down.

What are the Benefits of Paschimottanasana?

There are immense benefits. Get this into your everyday routine and reap the benefits.

  • Paschimottanasana is a simple and effective way to stretch your back, hamstrings, and shoulders. Hamstrings may become stiff for various reasons, and this pose can help you stretch and loosen your hamstring muscles. Not only this, but it also helps your lower back and even releases the stiffness in your shoulders.
  • The digestive system is an important part of our body. It’s important that you take care of it. Paschimottanasana is a simple remedy that stimulates the abdominal organs, helps you improve your digestion process, and eliminates toxins. It also helps with gastric issues and constipation.
  • This helps with better blood flow and keeps you fresh and energetic. This can help with the pain in your legs.
  • Paschimottanasana is not only for your physical body. It helps you calm your mind by letting your stress and anxiety out of your body.
  • Paschimottanasana can help to improve the function of internal organs like the kidney, liver, and pancreas by strengthening the internal organs.

Health Conditions that Might Benefit from Paschimottanasana

High Blood Sugar Level

This is helpful for people with high BP, as it keeps your blood sugar level in control.


As it stimulates the abdominal organs, it helps to relieve constipation and improves digestion.


This pose can relieve sciatica pain, as stretching your hamstrings improves your blood circulation.

Mild Depression

This pose improves your mood and soothes your mind, which helps you with mild depression.

Menstrual Cramps

It gives a gentle stretch and relaxes your lower abdomen, which helps you with your menstrual cramps.


This can be helpful for hot flashes and night sweats caused during your menopause.


This pose can induce better sleep during nighttime if you practice it before bedtime. It has a calming effect on your body and mind.

Safety and Precautions

  • It’s always important that you practice with care.
  • People with lower back injuries, herniated discs, or recent surgeries can avoid this asana or consult their health care professional.
  • Pregnant women should avoid bending too low and use props to suit their comfort level.
  • People with high BP and severe hamstring injuries should be modified to avoid any complications.

Common Mistakes

  • Mistakes can happen. Just try to rectify it to end up with a comfortable pose.
  • Avoid rounding your back too much, which could strain your spine.
  • If you cannot, don’t force your hands to reach your toes. Go slow. It will help better. Keep your knees slightly bent to avoid harming or putting too much pressure on them.
  • Avoid hunching your shoulders. Relax your shoulders to maintain a good posture.
  • Focus on maintaining proper alignment and breathing throughout the process to get the most benefit without any strain or injury.

Tips for Paschimottanasana

  • Prior to any asana pose, Warm is essential to loosen the muscles to keep the wear and tear away.
  • While you bend forward, fold from your hip crease, lengthen your spine and keep straight.
  • You can bend if you feel any pain in your knee or hamstrings. You’re a little.
  • Following the breathing process to deepen the stretch and relax your body is very important.

The Physical Alignment Principles for Paschimottanasana

  • Always sit on your sit bones; sit straight, tall, without rolling back.
  • While bending forward, always do it from your hips, not your waist.
  • Lengthening your spine is important when you reach forward. While reaching forward, your forehead can reach your knees or shins or for further support, you can use a cushion for your head.
  • Your hands should reach your feet, ankles, or calf, whichever is comfortable. Your elbows can rest on the mat.
  • Bend your knees if needed. Keep your arms and shoulders relaxed.
  • Breadth is the key, so inhale and exhale for a better stretch.

Paschimottanasana and Breath

As you start into Paschimottanasana, the Seated Forward Bend pose, your breath is your best companion and a gentle guide. When you breathe in deeply, close your eyes and feel the stretch and the lengthening of the spine, and when you are ready to exhale, your companion(breath) guides you to fold forward from your hip crease. Your breath will guide the pose in the inhale and exhale rhythm, and the flow continues to make your stretch more flexible.

You can feel your breath keeping your back straight, guiding you to release your tension and enjoy the pose. Don’t force your breath. Just let it flow naturally, allowing your stretch according to your comfort. Breathing in is like getting in a lot of energy and nourishing your mind, letting it calm and imagining your stress escaping while you exhale. You can experience a wonderful moment with a dance-like movement between your breath and body.

Paschimottanasana and Variations

Variations are done so that everyone can enjoy the pose and avail themselves of their benefits.

Half Forward Bend

In the normal pose, you fold yourself completely, so here, you can just do half and keep your back straight and see that your spine is elongated.

Supported Forward Bend

This is also a comfortable variation where people can’t opt for a normal pose but still want to do this asana. They can always use props for support. Place the cushion thick blanket or yoga blocks on your thighs for your hands to rest for more comfort but still feel the stretch.

Bent Knee Forward Bend

If you feel your hamstrings are tight and it doesn’t allow you to stretch, just ease it by slightly bending your knees to continue the pose. 

Wide-Leg Forward Bend

This can also be one of the simple and comfortable variations. Before you bend forward, keep your legs wide apart, which could offer you a different stretch feel.

Seated Forward Bend with Twist

This is a bit advanced but can offer a good twist and a deep stretch to your spinal health. Just twist your upper body gently onto one side after you bend forward and fold your upper body.

Take Away

Paschimottanasana, the Seated Forward Bend pose, pays you with a wonderful stretch that is good for your body and mind. Offers a serene stretch that benefits the body and mind. Doing this asana is all about being careful and aware of your body and mind. It’s about gently folding forward with care, experiencing the stretch within your legs and spine. Your breath plays a very important role as you deeply inhale, stretch, exhale, and ease out.

This pose serves you with so many benefits. Some can be visible, and some you can experience like it soothes your mind by letting your stress and anxiety out. This is a good medicine for digestion. This pose unwinds stress, soothes anxiety, and supports digestion. In this pose, it’s not only about reaching your toes. It’s what you feel and experience mindfulness during the process (touching your toe), the inner feel from head to toe Your body is unique and you know it well, so listen to it, respect follow accordingly. Don’t stretch too much if your body stops you. Just do half-fold and then slowly gradually move on as it allows you.  Using props is a wise decision to support yourself. Embrace the flexibility and calmness with your breath.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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