Step by Step Guide

  1. Sit on the floor with your legs extended in front of you.
  2. Sit bones grounded and spine straight.
  3. Flex your feet, toes pointing towards the ceiling.
  4. Engage the quadriceps to activate the muscles in your thighs.
  5. Inhale, reaching your arms overhead to lengthen the spine.
  6. Exhale, hinge at your hips, and reach forward toward your feet.
  7. Keep your back straight and lead with your chest, not your head.
  8. Hold your feet, shins, or use a yoga strap around the soles of your feet if you can’t reach them.
  9. Inhale and lengthen your spine, creating space between each vertebra.
  10. Imagine leading with your heart to deepen the stretch.
  11. Exhale and relax into the forward bend, allowing your upper body to gently fold over your legs.
  12. Breathe deeply and hold the pose for 30 seconds to 1 minute.

Benefits of The Seated Forward Bend (Paschimottanasana)

  1. Stretches the Back Body: Paschimottanasana stretches the spine, hamstrings, and calves.
  2. Calms the Mind: The forward folding motion has a calming effect on the nervous system, promoting relaxation.
  3. Improves Digestion: The pose stimulates abdominal organs, aiding in digestion.

Beginner Tips:

  1. Use Props: Place a folded blanket under your sitting bones or use a strap around your feet to make the pose more accessible.
  2. Start Gradually: If you’re new to the pose, start with a gentle stretch and gradually increase the intensity over time.
  3. Micro-Bend Knees: It’s okay to have a slight bend in your knees, especially if you feel tightness in the hamstrings.
  4. Avoid rounding your back excessively. Focus on lengthening the spine.
  5. If you have lower back issues, proceed with caution and consider bending your knees slightly.
  6. Pregnant individuals should practice with caution and might need to modify the pose, especially in the later stages of pregnancy.