Seated Forward Bend Pose | Paschimottanasana

SEATED FORWARD BEND POSE INSTRUCTIONS

1. Sit on the floor with your feet together and your legs extended.
2. Exhale as you bend at the hips and slowly lower your torso.
3. Lengthen the spine, grab your feet and hold the pose for 30 seconds to 1 minute.

MINDFULNESS PRACTICE

Keep your spine long, lower and lengthen your torso until your belly and chest touch the thighs, and feel the stretch in the back of the legs. As you exhale, deepen the pose, stretch the arms and try holding your feet.

PASCHIMOTTANASANA BENEFITS

The seated forward bend pose stretches the hamstrings, lengthens the spine, massages the abdominal organs and calms the central nervous system. This pose also quiets the mind and reduces stress, anxiety and fatigue.

CONTRAINDICATIONS

Back or hip injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with child’s pose, or standing forward bend and then progress to seated forward bend pose. Follow-up with other seated twists or bends.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Wind release pose
Sphinx pose
Supine spinal twist pose
Happy baby pose

YOGA ESSENTIAL FLOWS