Seated Forward Bend (or Paschimottanasana, in Sanskrit) stretches the whole body with its intense focus on the hamstrings and lower back muscles. Although this seated yoga pose may look simple, it can benefit you in several different ways.
We have covered all the critical points related to the seated forward bend yoga pose that will help you to know its benefits and precautions.
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What is Paschimottanasana Pose?
Also known in English as the seated forward bend pose, paschimottanasana is a seated forward fold yoga posture that strengthens and stretches your spine, legs, and back.
If you’re new to yoga, performing paschimottanasana will help you learn how to fold your torso over your legs. It’s also a great way to wind down at the end of an active day.
It calms your mind, relieves stress in your muscles and joints, and opens up channels for energy flow throughout your body.
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Here are five benefits of Paschimottanasana or Seated Forward Bend Pose that will help you decide if it’s right for you
Often referred to as a seated forward fold, paschimottanasana is a commonly taught posture in hatha yoga. It stretches and elongates your hamstrings, hips, and back muscles.
As you extend into paschimottanasana from standing, gravity pulls your body weight into these muscles, which creates a greater range of motion through your joints.
While it won’t magically make you bend over backward—even though it might feel like it—it will gradually improve your flexibility through time spent repeating the movement.
While most people focus on reducing stress, anxiety is also a major contributor to poor health. If you suffer from stress and anxiety, try practicing the seated forward bend pose in a quiet place.
This pose will reduce your cortisol levels (the stress hormone) and lower your heart rate.
By taking deep breaths while in this pose, you’ll begin to notice how relaxing it is when your body releases endorphins.
Try practicing seated forward bend poses regularly before bed to promote better sleep and help reduce daily anxiety levels.
Along with your back, your hamstrings are one of those muscles that tend to become short and tight when you sit down for long periods. The result is achy backs and creaky legs.
That’s why yoga’s standing poses, which stretch these muscles out, are often followed by seated forward fold poses like paschimottanasana. Even if you can’t do it perfectly yet, do as much as you can.
Increases Energy Levels
When your spine and all its parts are in proper alignment, your body can do its job more efficiently.
In everyday life, we tend to either over-use our backs (sitting at a desk hunched over for hours on end) or underuse them (focusing so much on our arms and legs that our spine hardly gets any attention).
When we give our spines what they need—namely, stretching—we’re helping to bring back that natural balance. You can do that with asanas like paschimottanasana.
It improves circulation: Moving through a forward fold makes blood flow easier through your veins.
Blood transports oxygen and nutrients around your body, keeping every organ functioning properly, so better circulation is a good thing.
Simple seated forward fold poses, like paschimottanasana, can increase your lung capacity by expanding your rib cage.
They can also calm asthma symptoms and relax bronchial passages. Try it during a yoga session; you’ll be amazed at how much easier it is to breathe afterward.
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Steps To Do Paschimottanasana
- Start by sitting on your mat with your legs out in front of you, and your hands remain beside your hips.
- Inhale deeply as you lift your torso and exhale as you lean forward over your legs and extend your spine towards your heels.
- Make sure the spine won’t be circular or rounded during this pose.
- Brings your hands slowly in the forward direction and try to touch the heels. However, don’t overstretch and stretch as far as you feel comfortable during the initial days.
- If your body is flexible and you have easily reached the toes, then use both of your hands to hold the sides of your feet.
- Hold this position and start inhaling to lift and lengthen your torso slightly. Similarly, start exhaling to bring the torso into the forward bend.
- During the initial days, hold this position for 30 to 45 seconds, and once your muscles become flexible, try to stay 2 to 3 minutes in this position.
Precaution While Performing Paschimottanasana
During paschimottanasana, if you find that your lower back hurts, bend your knees while folding forward and place your palms on them.
Your toes will not touch the floor in seated forward fold yoga, and you can sit on a folded blanket to keep your legs off the floor.
The blanket will protect your hips from getting hurt as well. Bend them forward and with each exhale try taking a few more breaths until you can fold forward completely.
You will then see a dramatic change in how much easier it is to breathe normally while performing paschimottanasana or seated forward bend pose during yoga practice.
Who Should Avoid Doing Seated Forward Bend Pose?
There are no prerequisites for forward fold poses, and they can be done by just about anyone at any level.
Still, those with a severe case of lower back pain should skip seated forward bend because it may aggravate that condition, and that pain may worsen before it gets better.
Instead, wait until your back feels better before resuming regular practice. You can also skip these poses if you have high blood pressure or an injury to your hip region.
Additionally, pregnant women and people with osteoporosis should take special care when doing these poses to avoid overextending their joints or placing too much weight on them.
Ans. Paschimottanasana, more commonly known as seated forward bend pose, is an effective yet simple yoga pose for relaxing your body and calming your mind.
By practicing paschimottanasana, you can relieve stress in your upper back and shoulders and also release pent-up emotions. People who practiced a series of postures, including paschimottanasana, significantly reduced lower back pain symptoms.
Ans. It eases the digestion process and takes care of those diseases related to the intestines. It also acts as a painkiller and bestows peaceful sleep to us through its deep breathing techniques.
Diabetes patients also experience recovery post performing the Paschimottanasana pose daily.
Ans. Though Paschimottanasana does offer several health benefits, it is not without its disadvantages. One risk you might experience with Paschimottanasana is overstretching your lower back.
Those with slipped disc issues should stay away from this seated forward fold yoga. Moreover, it is not advisable for those patients who are suffering from a hernia as it may worsen the condition more.
Ans. There is no perfect answer to how many minutes you should spend in the paschimottanasana pose. It’s essential to listen to your body, so try starting with just one minute and build up from there. If you experience any pain, however, stop immediately. Keep in mind that yoga is a practice meant to bring balance to all parts of our lives, including work and rest.