Seated Forward Bend

Paschimottanasana

Calm your mind and stretch your spine with this soothing forward fold. Seated Forward Bend stretches the entire back body while promoting relaxation and stress relief.

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Seated Forward Bend - Calming spine and hamstring stretch

How to Practice

  1. Sit on the floor with your legs extended straight in front of you.
  2. Flex your feet and engage your leg muscles.
  3. Inhale and lengthen your spine, lifting through the crown of your head.
  4. Exhale and hinge forward from your hips, not your waist.
  5. Reach for your feet, ankles, or shins, keeping your spine long.
  6. Relax your shoulders away from your ears.
  7. Hold for 1-3 minutes, breathing deeply and relaxing into the stretch.

Benefits

  • Stretches spine and hamstrings
  • Calms the brain and reduces stress
  • Relieves anxiety and tension
  • Stimulates liver and kidneys
  • Improves digestion and metabolism
  • Stretches shoulders and neck
  • Helps with insomnia and fatigue
  • Promotes emotional release and relaxation

Tips for Success

  • Keep your spine long and avoid rounding your back
  • Hinge forward from your hips, not your waist
  • Use a strap around your feet if you can't reach them
  • Breathe deeply and relax into the stretch
  • Keep your legs active and engaged
  • Don't force the stretch - let gravity do the work

Important Note

Avoid Seated Forward Bend if you have severe back injuries or sciatica. If you have tight hamstrings, use props like a strap or blocks to support your practice.

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