(Seated Forward Fold)


  • Sit erect, with legs stretched forward.
  • While Inhalation, raise and stretch arms overhead, palms facing forward.

  • Bend forward from hip joint and hold toes.

  • Exhale and touch head to the knee joints.

  • Hold the pose for 20 – 40 secs, as per capacity.

  • Release and repeat process for 2- 3 times.

Beginners Tip

  • Don’t over push for forwarding bending.
  • If beginner finds difficulty to stretch legs forward and hold ankle than catch shin or Yoga strap or also towel around sole can be used for perfection.
  • If beginner finds difficulty to bend and touch head to knee use pillow or folded blanket bellow or over the knee as per comfort.

Releasing Procedure

  • Inhale and come up back to the sitting position with arms stretched out.
  • Exhale and lower arms and come to an initial position.

Precautions and Contraindications

  • Recent or chronic injury to the arms, hips, ankles or shoulders.
  • Asthma

  • Slip disc

  • Sciatica

  • Diarrhea

  • Pregnancy

Benefits of Paschimottanasana

  • It Stretches strength to spine, shoulders, leg muscles.
  • Stimulate the kidneys, liver, uterus, and ovaries.

  • It improves digestion, increases appetite.

  • It calms the mind and relieves mild depression and stress.

  • It helps to relieve Anxiety, headaches, fatigue, High blood pressure, insomnia, infertility, sinusitis.

  • It helps to reduce obesity, especially reduce belly fat.

  • Helps relieve the symptoms of menopause and menstrual discomfort.

Preparatory Poses

  • Uttanasana
  • Janu Sirsasana

  • Balasana

Follow-up Poses

  • Matsyendrasana