Asana · आसन
Paschimottanasana पश्चिमोत्तानासन
Seated Forward Bend
- Beginner
- Seated pose
- ⏱ 30 seconds to 2 minutes
Paschimottanasana stretches the entire back of the body. Hatha Yoga Pradipika lists it among the important asanas. Approach it with patience — the stretch comes over months.
Meaning of the name: Paschima means west (the back of the body) and uttana means intense stretch.
How to do Paschimottanasana · विधिपश्चिमोत्तानासन की विधि
- Sit with the legs stretched forward, feet together, toes pointing up.
- Inhale and raise the arms overhead, lengthening the spine.
- Exhale and hinge forward from the hips, keeping the back long.
- Hold the shins, ankles or feet — or use a strap around the soles.
- With each exhale, let the torso move a little closer to the legs without forcing.
- Inhale to come up slowly with a long spine.
Benefits · लाभलाभ
- Stretches the hamstrings and spine
- Has a calming, quieting effect
- Gently compresses the abdomen
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Avoid or keep the knees bent with a slipped disc, sciatica or lower-back injury
- Avoid in pregnancy and after recent abdominal surgery
Tips · सुझावसुझाव
- Lead with the chest, not the head.
- Sit on a folded blanket if the lower back rounds.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
