Step by Step Guide

  1. Sit on the floor with your legs extended straight in front of you.
  2. Ensure your spine is upright and your feet are flexed.
  3. Inhale, lengthening your spine, and imagine reaching the crown of your head toward the ceiling.
  4. Exhale, hinging at your hips, and begin to fold forward from your pelvis.
  5. Keep your back straight as long as possible.
  6. Continue to fold forward, reaching your hands toward your feet or shins.
  7. Hold onto your shins, ankles, or feet, depending on your flexibility.

Benefits of Seated Forward Bend

  • Hamstring and Calf Stretch: Paschimottanasana stretches the hamstrings and calves, promoting flexibility.
  • Spinal Flexibility: The pose improves the flexibility of the entire spine.
  • Stimulation of Abdominal Organs: Paschimottanasana stimulates the abdominal organs, aiding digestion.
  • Calming Effect: Forward bends like this pose have a calming and soothing effect on the nervous system.
  • Mindfulness and Introspection: The forward fold encourages a turning inward, fostering mindfulness and introspection.

Beginner Tips:

  1. Use Props: If you can’t reach your feet comfortably, use a strap around your feet or hold onto your shins.
  2. Bend Your Knees: If you have tight hamstrings, it’s okay to keep a slight bend in your knees.
  3. Support Your Back: Place a cushion or folded blanket under your sitting bones if you find it hard to sit comfortably.
  4. Hold the pose for 1 to 3 minutes, gradually increasing the duration as your flexibility improves.
  5. Avoid forcing yourself into the stretch; let the stretch unfold naturally with each breath.