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Paschimottanasana | Seated Forward Bend


This is a great pose if you:

  • Have digestive issues

    • This pose impacts the abdomen and massages internal organs, which can aid in improved digestion.

  • Have tight hamstrings

  • Want to improve your posture

  • Are experiencing stress and anxiety

    • This pose impacts the central nervous system, which can help calm the brain cells.

Avoid this pose if you:

  • Had recent abdominal surgery

  • Have slipped discs

  • Have stomach ulcers


Step 1

Dandasana | Staff Pose: Begin seated with your legs extended out in front of you. Keep the arms alongside the hips with either palms or fingertips energetically pressing into the Earth. Roll the shoulders down the back and keep the neck long.

Step 2

Extend your arms out in front of you with palms facing each other. Keep the shoulders down away from the ears and maintain a lengthened spine.

Step 3

Keep the shoulders in place as you extend your arms up. Inhale here.

Step 4

Exhale, fold forward while maintaining length in the spine.

Hold for 2-5 minutes

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