Seated Forward Bend Pose or Paschimottanasana

What is Paschimottanasana or Seated Forward Bend Pose?

The Paschimottanasana or Seated Forward Bend Pose is a basic pose when you are practicing yoga. It is a sitting pose and looks deceptively simple.

This Seated Forward Bend Yoga is one of the most rewarding and soothing seated stretches for the entire back from the neck to the heels. It may be difficult at first, because we are used to sitting on chairs which do not require us to bend forward completely. But regular practice will loosen up the muscles.

Step by Step procedures: You might like to use a yoga mat or blanket to provide a cushioning effect.

• Sit on the floor in Dandasana (Staff Yoga Pose) with your legs stretched straight in front.
• Inhale and stretch your arms from the side of your heads to come overhead. Keep your heels and thighs pressed down firmly on the floor.
• Lengthen your spine and draw in your groin towards your spine.
• Exhale and start bending forward from the hips. Let your tailbone point upward. Keep on exhaling slowly and extending your spine.  Now grab your toes. Hold this pose for 1 minute or more, breathing gently all the time.
• To come out of the pose, exhale and straighten your back till you are sitting in Dandasana (Staff Pose) again.
• Beginners may find it difficult to complete this stretch and touch the toes. In that case, you may use a strap to hold your ankles.

Benefits: The Paschimottanasan has many benefits.

• It stretches and strengthens the entire spine, hamstrings, shoulders and neck muscles, and helps to release tension and stiffness in these areas.
• It tones and improves the functions of the organs in the abdomen – liver, kidneys and intestines, and thus aids better digestion and waste elimination.
• It stimulates the ovaries and the uterus and thus provides relief from menstrual discomfort and also during menopause.
• It is supposed to calm the brain and this helps to reduce stress, anxiety and fatigue. Thus it is useful in treating mild depression.
• The slow and gentle movements of the pose and its focus on correct breathing also help to increase concentration. It has been helpful in those who get easily distracted.
• The stretches also soothe headaches.
• This posture has been found helpful in treating problems as varied as insomnia, infertility, high blood pressure, sinusitis and obesity.

Contraindications and precautions: As with all exercise programs, this pose too, should be done under expert guidance. Avoid it if you are suffering from asthma, back injury or diarrhea.