Paschimottanasana — Seated Forward Bend

BeginnerFlexion Posterior Chain Lengthening

60s

A calming forward fold that lengthens the spine and hamstrings.

How to perform

Sit with legs extended forward. Inhale to lengthen the spine; exhale to fold from the hips over the legs, reaching the hands toward the feet. Keep the spine long rather than rounded.

Breathing

Inhale to lengthen; exhale to fold deeper. Breathe steadily and softly in the pose.

Benefits

Calms the nervous system, stretches the spine and hamstrings, and aids digestion.

Anatomical focus

HamstringsErector SpinaePsoas Major

Hinge from the hips; lengthen the spine before folding forward.

Precautions

Bend the knees if the hamstrings are tight. Avoid forcing the fold.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.