How to do Paschimottan asana Or Seated Forward Bend Pose

Paschimottan asana Or Seated Forward Bend Pose is one of the forms of Hatha Yoga system. It is extremely beneficial for people suffering from diabetes and the problem of high blood pressure. It is also helpful in stretching up the whole body. However, Paschimottan asana stands for Paschim means West/East direction, uttana means to stretch and asana stands for the position. Thus, it involves forward bending and inclining towards the toe for completely stretching the body. It has immense health benefits like relieving the person from stress and depression. Therefore, it is known for its capability to make a person flexible, increase appetite and in reducing the obesity.

Steps to do Paschimottan asana Or Seated Forward Bend Pose:

  1. Sit straight with your legs stretched out straight. Your shoulders should be at the regular posture.
  2. Keep your chest high and spine uplifted.
  3. Your toes must be in a neutral position (neither forwarding nor bending).
  4. Inhale raise your arms up, exhale reach forward!
  5. Not everyone will be able to reach that flexibility level, thus do not stress yourself much. It will gradually come with time.
  6. Now, hold your toe with your index finger and middle finger, pressing the toe with your thumb.
  7. Now exhale and go down.

Benefits of Paschimottan asana or the seated forward bend pose:

People who have extreme pain in their back should do this yoga asana regularly. In fact, it is extremely beneficial for people who have diabetes. Thus, there is a flow of insulin into their body from the pancreas. Besides this, the one who has sciatica pain should also practice this yoga to get rid of the pain. Along with this, it even helps to get rid of anxiety issue and improves the digestion system. Thus, activates the kidney, liver and uterus and ovaries.

Contraindications of Paschimottan asana or the seated forward bend pose:

People who have back pain should avoid doing this asana, as it may trigger their pain and make it more intense. For those who have tight hamstrings and glutes should not worry about the less stretch up they are able to do, gradually with time they will be able to reach that motion.

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"Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information, assumes no liability for any loss, damage, expense, or anything whatsoever as a result of the implementation of the advice/tips given. If you suspect any medical condition, kindly consult your doctor or professional healthcare provider."

Amrita Lohia


As a transformational and power yoga instructor, she is committed to creating a holistic routine for her students especially for the ones suffering from...