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Paschimottanasana (Seated Forward Bend) - Benefits & Steps

Paschimottanasana, often referred to as the Seated Forward Bend, is a foundational yoga pose that involves forward folding while seated on the ground. This asana stretches the entire back side of the body, from the heels to the crown of the head, offering a deep release and surrender.

Paschimottanasana (Seated Forward Bend)

The name Paschimottanasana is derived from Sanskrit words: "Paschima" meaning west or back of the body, "Uttana" meaning intense stretch, and "Asana" meaning pose. Together, Paschimottanasana translates to the "Intense Stretch of the West Pose," referring to the intense stretch experienced along the posterior side of the body.

Pronounced as "pah-shee-moh-tahn-AHS-uh-nuh."

Paschimottanasana primarily targets the hamstrings, spine, and shoulders. The forward folding action lengthens the spine and stretches the muscles of the back, including the erector spinae. Additionally, this pose engages the hamstrings, calf muscles, and glutes, promoting flexibility and mobility in the lower body. The shoulders are gently opened, enhancing posture and relieving tension in the upper back and neck.

How to do Paschimottanasana

  1. Begin by sitting on the floor with your legs extended in front of you.

  2. Activate your quadriceps and flex your feet, drawing the toes towards you.

  3. Inhale as you lengthen your spine, reaching your arms overhead.

  4. Exhale, hinge forward from the hips and fold over your legs.

  5. Keep your back straight as you fold forward, leading with your chest.

  6. Reach for your feet, ankles, or shins, wherever you can comfortably reach.

  7. Hold the pose for several breaths, maintaining a gentle stretch.

  8. To release, inhale and slowly rise back up to a seated position.


When to do Paschimottanasana

Paschimottanasana is often practiced towards the end of a yoga session, during the cooling down phase. It can also be included in a morning routine to awaken the body and prepare for the day ahead. Avoid practicing Paschimottanasana immediately after a meal, as it may interfere with digestion.

Preparatory Poses

  • Balasana (Child's Pose)

  • Sukhasana (Easy Pose)

  • Janu Sirsasana (Head-to-Knee Forward Bend)

  • Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)

Follow-up Poses

  • Bhujangasana (Cobra Pose)

  • Setu Bandhasana (Bridge Pose)

  • Marjaryasana-Bitilasana (Cat-Cow Stretch)

Chakra Connection

Paschimottanasana stimulates and balances the Muladhara (Root) chakra, located at the base of the spine. This grounding energy center governs feelings of security, stability, and survival instincts.

root chakra

Mantra for Paschimottanasana

The mantra associated with Paschimottanasana is

"Om Shanti"

which translates to "Peace." Chanting this mantra internally or aloud can deepen your sense of tranquility and relaxation in the pose.

Alignment Cues

  • Keep the spine long and straight, avoiding rounding or hunching the back.

  • Engage the quadriceps and flex the feet to protect the knees and deepen the stretch.

  • Lead the forward fold from the hips, not the waist, to maintain proper alignment.

  • Relax the shoulders away from the ears and draw the shoulder blades down the back.

Duration of Hold

Hold Paschimottanasana for 30 seconds to 1 minute, gradually increasing the duration as your flexibility improves. Avoid forcing the stretch and listen to your body's signals.


Your drishti, or gaze, in Paschimottanasana, is towards your toes or shins, encouraging introspection and concentration.

Physical & Spiritual Awareness

As you fold forward in Paschimottanasana, cultivate awareness of the sensations in your body, observing any areas of tension or resistance. Embrace the surrender and release that comes with each breath, allowing yourself to let go of physical and emotional baggage.

Beginners’ Tips

  • Use props such as a yoga strap or folded blanket to support your forward fold if you have tight hamstrings.

  • Start with a gentle bend in the knees if you experience discomfort or strain in the hamstrings.

  • Focus on lengthening the spine rather than reaching the toes, prioritizing proper alignment over the depth of the stretch.

Who should not do Paschimottanasana?

Avoid Paschimottanasana if you have a recent or chronic back injury, hamstring injury, or herniated disc. Pregnant individuals should practice with caution and may choose to modify the pose or avoid it altogether, especially in the later stages of pregnancy. Additionally, those with severe sciatica or glaucoma should also avoid this pose.

Who should do Paschimottanasana?

Paschimottanasana is beneficial for individuals looking to increase flexibility in the spine, hamstrings, and calves. It is also helpful for those seeking relief from mild backache or sciatica. Practitioners looking to calm the mind and promote relaxation can incorporate this pose into their routine.

Benefits of Paschimottanasana

  1. Enhanced Flexibility: Paschimottanasana targets the entire back of the body, including the spine, hamstrings, and calves. Regular practice gradually increases flexibility in these areas, allowing for deeper and more comfortable forward bends over time.

  2. Stress Reduction: The gentle compression of the abdomen in Paschimottanasana stimulates the parasympathetic nervous system, inducing a relaxation response. This can help alleviate stress, anxiety, and mild depression, promoting a sense of calm and well-being.

  3. Improved Posture: By stretching and lengthening the spine, Paschimottanasana helps correct postural imbalances and realign the vertebrae. This can alleviate back pain and discomfort caused by poor posture and sedentary lifestyles.

  4. Stimulated Abdominal Organs: The forward folding action in Paschimottanasana massages the internal organs, including the digestive organs, liver, and kidneys. This gentle stimulation enhances digestion, aids detoxification, and may alleviate digestive issues such as bloating and gas.

  5. Energetic Balance: In yoga philosophy, Paschimottanasana is believed to activate the Manipura (solar plexus) chakra, which governs self-confidence, willpower, and vitality. By stimulating this energy center, the pose can help restore balance and harmony to the body and mind.

Variations of Paschimottanasana

  1. Half Paschimottanasana: In this variation, only one leg is extended while the other remains bent with the sole against the inner thigh.

  2. Baddha Konasana Forward Fold: From a seated position, bring the soles of the feet together and fold forward, allowing the knees to open towards the ground.

  3. Paschimottanasana with a Twist: After folding forward, add a gentle twist by reaching one arm towards the opposite foot and looking over the opposite shoulder.

Modifications for Paschimottanasana

  1. Use props: Place a bolster or folded blanket under the hips to support the forward fold and maintain length in the spine.

  2. Bend the knees: If you have tight hamstrings, keep a slight bend in the knees to ease into the stretch and protect the lower back.

  3. Use a strap: Loop a yoga strap around the feet and hold onto the ends to extend your reach and deepen the stretch.

Common Mistakes

  1. Rounding the back: Avoid rounding the spine and collapsing into the forward fold. Instead, prioritize lengthening the spine and leading with the chest.

  2. Forcing the stretch: Respect your body's limitations and avoid forcing the stretch beyond your current level of flexibility. Overstretching can lead to injury.

  3. Tensing the shoulders: Keep the shoulders relaxed and away from the ears to avoid unnecessary tension in the upper body.

Safety and Precautions

  • If you have a back injury, hamstring injury, or herniated disc, consult with a healthcare professional before practicing Paschimottanasana.

  • Pregnant individuals should practice with caution and may choose to modify or avoid this pose, especially in the later stages of pregnancy.

Additional Preparation Tips

  • Face towards the east while practicing Paschimottanasana, as it is believed to enhance the flow of prana or life force energy.

  • Wear comfortable, form-fitting clothing that allows for unrestricted movement.

  • Practice Paschimottanasana in a quiet, peaceful environment, and consider incorporating calming essential oils or fragrances such as lavender or chamomile.

  • Choose soft, instrumental music or nature sounds to create a serene atmosphere conducive to relaxation.

By incorporating Paschimottanasana into your yoga practice, you can experience a myriad of physical, mental, and emotional benefits. Remember to approach the pose with mindfulness, listening to your body's cues, and honoring its unique needs and limitations. With consistent practice and patience, Paschimottanasana can become a cornerstone of your yoga journey, offering profound transformation and inner peace.

Happy yoga-ing, everyone!


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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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