Seated Forward Bend

Seated Forward Bend, also known as Paschimottanasana, is a classic yoga pose that stretches the back, shoulders, and hamstrings. This forward fold can also help to calm the mind and reduce stress. It is often used at the end of a yoga practice to promote relaxation and improve flexibility throughout the back of the body.

Correct Technique for Seated Forward Bend

Follow these steps to perform Seated Forward Bend correctly:

  1. Starting Position: Sit on the floor with your legs extended straight out in front of you. Flex your feet and push your heels away from your body.
  2. Engage Your Back: Inhale and lengthen your spine, lift your chest upward, and draw your shoulders away from your ears.
  3. Lean Forward: On an exhale, lean forward from your hips, not from your waist. Keep your back long and do not let the upper back round.
  4. Rest Your Hands: Place your hands on your feet, ankles, or shins, depending on your flexibility. Go as far forward as feels comfortable.
  5. Relaxation: Hold the position for 5-10 deep breaths and then slowly come back up.

Watch this video for a step-by-step guide on how to perform Seated Forward Bend correctly.

Common Mistakes and How to Avoid Them

When performing Seated Forward Bend, be aware of the following mistakes:

  • Rounded Back: Make sure to keep your spine long and avoid rounding the upper back. Focus on lengthening forward from the hips.
  • Locked Knees: Keep your knees slightly bent if your hamstrings are tight to avoid overstretching and discomfort.
  • No Pressure on the Neck: Avoid pressing your head down towards your legs. The neck should remain relaxed in this position.

Watch this video to learn how to avoid the most common mistakes in Seated Forward Bend.

Modifications and Variations of Seated Forward Bend

If you need to modify or vary Seated Forward Bend, you can try these variations:

  • Use a Yoga Strap: If you cannot reach your feet, you can use a strap around your feet to extend the stretch.
  • Bend Your Knees: If you have difficulty keeping your back long, you can slightly bend your knees to reduce pressure on the back and hamstrings.
  • Pads Under Your Knees: If your legs feel stiff, you can place a cushion under your knees for support and added comfort.

Watch this video to learn various ways to adapt Seated Forward Bend to your needs.

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