Seated Forward Bend
| Sanskrit Name: | Paschimottanasana |
|---|---|
| Similar Pose Names: | Seated Forward Fold,Intense Back Stretch, Entire Back Stretch, West Stretch,Staff Forward Bend,Staff Forward Fold,Sitting Forward Bend |
| Category: | Seated & Floor |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Forward Bend, Prone, Seated, Seated & Floor, Stretch |
| Anatomy: | Arms & Shoulders, Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Upper Back, Wrists & Arms |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre |
| Therapy: | Eye fatigue, Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta, Vata |
| Meridian Lines: | Bladder, Heart, Large Intestines, Lung, Small Intestines |
Sit with legs extended. Flex feet. Reach arms up. Bend forward from hips. Keep back flat. Hold onto feet. Use leverage to gently pull yourself forward. Let head hang.
Stretches spine, shoulders, hams, and groins.
A) Use a strap around feet for leverage. B) Bend knees. C) Hold ankles (instead of toes). D) Folded blanket below knees or buttocks.
Back injury.
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Seated Forward Bend (Paschimottanasana) FAQs
What are the three variations of Seated Forward Bend (Paschimottanasana)?
Paschimottanasana A
Sit with legs extended. Bend forward from hips. Keep back flat. Wrap fingers around big toes. Fold until the chest touches the thighs. Work heels forwards. Sit bones go back. The heart lifts forwards. Chin points to shins.
Paschimottanasana B
Hold onto the outside of the feet and fold forwards.
Paschimottanasana C
Catch hold of wrists and fold forwards.
And just in case you’d like some more variations, here are nine more to keep you busy on your yoga mat…
Use a strap.
Bend your knees.
Folded blanket (or bolster) under your knees if they are bent.
Keep your legs together
Keep your legs hip distance apart.
Support your upper body with a bolster placed along your legs.
Support your head on a block.
Point toes forward.
Point toes towards you.
What are the benefits of Seated Forward Bend (Paschimottanasana)?
It stretches the spine, shoulders, hamstrings and groins.
What is your number one beginner’s tip for the Seated Forward Bend (Paschimottanasana)?
If you’re a beginner, you’ll almost certainly need to bend your knees. You can bend the knees as much as you need to make the stretch comfortable. The bend of the knees will reduce the pressure on your lower back and hamstrings.
Is Seated Forward Bend (Paschimottanasana) good for sciatica?
It should be okay, but it might aggravate your sciatica. If it does, it could be a good idea to do some yoga poses that help ease sciatica.
