Paschimottanasana (Seated Forward Bend) – an easy guide

This blog is an easy guide by Lets Yoga about everything you need to know about Paschimottanasana (Seated Forward Bend).

Take out your mat and get into Seated Forward Bend to help relax your distracted mind and to chill-out your Hamstrings.

Paschimottanasana (Seated Forward Bend)
Paschimottanasana (Seated Forward Bend)

Pronunciation & Meaning


In Paschimottanasana, Paschim means West, Uttana means intense stretch.

Step-By-Step Instructions

How to do Paschimottanasana (Seated Forward Bend)

Step 1

Start this pose with sitting on the ground with your knees straight and upper body perpendicular to the floor.

Step 2

Breathing in, take your hands above, and then breathing out touch your toes with your hands and make sure to keep your spine straight. Keep breathing normally. Hold the position for anywhere between 15-30 seconds.

Step 3

 Breathing in, come back in the initial position. You can repeat 2-3 times the same if you want.

Benefits of Seated Forward Bend

  • Helps in healing sinusitis, high blood pressure, infertility, and insomnia.
  • Improves the digestion.
  • Stretches thighs, knees, and hamstrings muscle.
  • Calm the mind, relief from headache, insomnia.
  • Help improve immunity and strengthen the immune system

Precautions for Seated Forward Bend

Avoid doing Paschimottanasana (Seated Forward Bend), if you have any knee injuries or back injuries or neck injuries or diarrhea or asthma, or have gone through any recent surgery.

Consult a doctor before beginning an exercise regime.

More Information about Seated Forward Bend

Sanskrit Name of the Asana

Paschimottanasana (Seated Forward Bend)

Asana Level



If you are stiff and not able to do seated forward bend then like most other students you can keep a rolled mat or a towel under your buttocks and use a strap to improve your forward bend. Very stiff students can even keep a rolled mat or a towel under your knees for better results.

Check out Yoga for flexibility: 5 yoga poses to increase flexibility

Warm-up Asana

Follow-through Asana


If you are very flexible and can easily touch your chest on your knees then you can move one step ahead and try doing Urdhva Mukha Paschimottanasana (Upward-Facing Intense Stretch Pose).

Beginner’s Tips

You should never force yourself in doing any kind of Forward Bend, especially Seated Forward Bend. If you are a little stiff then you can bend your knees but make sure to keep your spine straight. If you are more or extremely stiff then check out the Modification.

More about Paschimottanasana (Seated Forward Bend)

Frequently Asked Question (FAQs)

How long can I do Seated Forward Bend?

You can do Seated Forward Bend for about 15-30 seconds and repeat it for 2-3 times if you want.

How to pronounce Paschimottanasana?

Try saying (POSH-ee-moh-tan-AHS-anna)

What does Paschimottanasana means?

In Paschimottanasana, Paschim means West, Uttana means intense stretch.

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