How to Do Seated Forward Bend Pose (Paschimottanasana): Step by Step Guide for Beginners

What Is Seated Forward Bend Pose (Paschimottanasana)?
Seated Forward Bend Pose, known in Sanskrit as Paschimottanasana, is a seated forward fold that stretches the entire back of the body. It lengthens the spine and hamstrings while encouraging a steady, grounded posture. This pose is commonly used to counter tension created by prolonged sitting and tight posterior muscles.

Paschimottanasana is practised with an emphasis on controlled movement from the hips rather than forcing the spine into flexion. The goal is length and stability, not depth.

When You Should Avoid This Pose
Avoid Seated Forward Bend Pose if you have a current injury to the back, neck, shoulders, hips or legs. This pose should not be practised soon after surgery. If you feel strain or sharp discomfort, reduce the depth or come out of the pose.

How to Do Seated Forward Bend Pose in 3 Easy Steps

1. Set up in a seated position.
Begin in Staff Pose with your legs extended straight in front of you and your spine upright. Sit evenly on the sitting bones and keep the feet active.

2. Fold forward from the hips.
Lean forward from the hip joints while lengthening the spine. Reach for the feet, ankles or shins, keeping the chest broad. Bend the knees slightly or use a strap or blanket if needed.

3. Hold and release.
Stay in the pose for as long as feels comfortable while breathing steadily. To come out, inhale and lift the torso upright, drawing the tailbone down and maintaining control.

Common Questions

Is Seated Forward Bend Pose suitable for beginners?
Yes. Beginners can modify the pose by bending the knees or using props.

What muscles does Seated Forward Bend Pose stretch?
It stretches the spine, hamstrings, calves and shoulders.

How long should Seated Forward Bend Pose be held?
Hold for 30 seconds to several minutes, depending on comfort.

Can this pose help digestion?
Yes. Gentle forward folds can support digestive comfort when practised calmly.

Preparatory Poses

• Child’s Pose, Balasana
• Head to Knee Forward Bend, Janu Sirsasana
• Standing Forward Bend, Uttanasana

Follow Up Poses

• Half Lord of the Fishes Pose, Ardha Matsyendrasana