Seated Forward Bend (Paschimottanasana)
Paschima means west, which in yoga texts is the back of the body, and uttana means an intense stretch. The name describes the stretch along the whole back of the body, from the heels to the head.
At a glance
- Sanskrit name
- Paschimottanasana
- Pronunciation
- POSH-ee-moh-tan-AHS-uh-nuh. It sounds long, but it breaks down into paschima, uttana and asana.
- Family
- Seated and floor
- Practised in
- Yoga for beginners
- In pregnancy
- Adapt
- After birth
- Adapt
Paschimottanasana is a quiet posture that often comes near the end of a practice, once the body is warm. It is tempting to measure it by how far you fold. It works better when you measure it by how easily you breathe.
In yoga lessons for first-timers we fold with bent knees and a strap at first, so the breath stays easy the whole way down. If the backs of your legs are the limit, the seven ways to ease tight hamstrings prepare them for this fold.
The same fold done on your feet, with gravity helping, is Standing Forward Bend, the version you meet in most flows.
How to do Seated Forward Bend
Sit on the mat with your legs straight in front of you and the feet flexed, toes pointing up. If your lower back rounds, sit on the edge of a folded blanket.
Put your hands beside the hips and press down to sit tall, feeling both sitting bones on the floor.
Breathing in, lift your arms overhead to lengthen the sides of the body.
Breathing out, tip the pelvis forward and fold from the hips, leading with the chest rather than the head.
Hold the shins, the ankles or the outer edges of the feet, wherever you reach without the back rounding hard, and let the head relax.
Stay for five to ten slow breaths, then walk the hands back and roll up to sitting.
My cues
- I want you to fold at the hip crease, not at the waist. Put your hands on your hip bones and feel them tip forward before the chest goes anywhere.
- Bend your knees as much as you need to. With the knees soft, the belly can rest toward the thighs and the stretch moves to where it belongs.
- Let each exhale take you a little further, and each inhale make a little more room. Never pull yourself down with your arms.
Modifications
- Sit on a folded blanket or a block so the pelvis can tilt forward more easily.
- Loop a strap around the soles of your feet and hold it with both hands, keeping the elbows soft.
- Rest a bolster or a pillow on your thighs and fold over it for a gentler, more supported version.
In pregnancy. Adapt. Open the legs wide into a V so the belly has room, sit on a blanket, and fold only as far as the breath stays easy, using a strap or resting the forearms on a bolster. Do not compress the belly. Ask your OB or midwife before you start.
After birth. Adapt. After clearance from your doctor or midwife, keep the knees well bent and the fold gentle. After a caesarean, wait until the scar area is comfortable with folding and let your OB or midwife guide the timing.
Common mistakes
- Rounding the back to get the head to the knees. The stretch then moves into the spine instead of the backs of the legs.
- Locking the knees hard and straining the backs of the knees. A small bend keeps the stretch in the muscle, not the joint.
- Pulling on the feet with the arms to go deeper, which tenses the shoulders and the neck.
- Holding the breath. A forward fold should feel slow and quiet, so let the exhale lead.
Pairs well with
- Butterfly PoseBaddha Konasana
- Bridge PoseSetu Bandha Sarvangasana
- Easy PoseSukhasana