Paschimottanasana — Seated Forward Bend

Paschimottanasana — Seated Forward Bend (पश्चिमोत्तानासन)

Paschimottanasana, from the Sanskrit paschima (west, the back of the body) and uttana (intense stretch), is the fundamental seated forward fold. Seated with legs extended, the practitioner folds forward from the hips to stretch the entire posterior chain. Considered one of classical Hatha Yoga's most important poses, it symbolizes patience and letting go.

Therapeutic Benefits

• Complete posterior chain stretch — hamstrings, calves, spinal erectors, latissimus dorsi.
• Deep mental calm — the forward fold activates the parasympathetic system.
• Abdominal organ stimulation — gentle compression promotes digestion.
• Stress and anxiety relief — introspective pose that draws attention inward.

Anatomy Involved

Hamstrings are the primary muscles stretched. Gastrocnemius and soleus lengthen. Spinal erectors stretch passively. Latissimus dorsi opens. Hip flexors (psoas, rectus femoris) work to deepen the fold.

Step-by-Step Instructions

Step 1 — Seated Position

Seated, legs extended, feet flexed (toes toward you). Sit bones well grounded. Spine straight.

Step 2 — Lengthening

Inhale and lengthen the spine toward the ceiling.

Step 3 — Folding

Exhale and fold forward from the hips (not the waist). Keep the back long as long as possible. Hold feet, ankles or shins depending on flexibility.

Step 4 — Release

Let the back round naturally once in the pose. Release the head toward the legs. Belly seeks thighs, not nose to knees.

Breathing and Duration

Hold for 8 to 10 breaths. In yin yoga, hold 3 to 5 minutes.

Contraindications

• Acute lumbar disc herniation
• Active sciatica
• Advanced pregnancy

Modifications

• Beginner: bend knees, use a strap around feet, sit on a folded blanket.
• Advanced: hold toes or place hands beyond feet, forehead to shins.

Target Audience

Fundamental for all practitioners. Particularly recommended for athletes with tight hamstrings and stressed individuals seeking deep calming.