Seated Forward Bend A
| Sanskrit Name: | Paschimottanasana A |
|---|---|
| Similar Pose Names: | Seated Forward Fold, Intense Back Stretch, Entire Back Stretch, West Stretch, Paschimattanasana |
| Category: | Seated & Floor |
| Share on: |
|
Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Forward Bend, Inversion, Prone, Seated, Seated & Floor, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Hamstrings, Hips, Lower Back, Middle Back, Psoas, Wrists & Arms |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre, Throat Centre |
| Therapy: | Anxiety, Leg Congestion, Stress, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta, Vata |
| Meridian Lines: | Bladder, Heart, Large Intestines, Lung, Small Intestines |
Sit with legs extended. Bend forward from hips. Keep back flat. Wrap fingers around big toes. Fold until chest touches thighs. Work heels forwards. Sit bones go back. Heart lifts forwards. Chin points to shins.
Stretches spine, shoulders, hams, groins.
Use a strap. Bend knees.
Back injury.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Establishing yamah - the pranayama of relationships
- Floor, Core and More 23 April 2019
- Yin Yoga Kidney Sessions
- Wrists and Twists 21 April 2019
- Gentle 20
- Ashtanga Yoga: Seated Series 4
- Draft Lesson 1
- Ask Genie1
- Spring Workshop 2018
- Final Practical Teach
- Hatha Yoga series beginner class
- Tuesday night
- Yoga Lesson 3- Standing and Seated Poses
- Hatha Yoga series beginner class
- july 1
- Side Body
- ground work
- B1/1 DRAFT Beginners Introduction to Yoga
- Progressions
- Yin yoga bank holiday
- Plantar Fasciitis Stretches
- Floor, Core and More 16/17 October
- Vata & Autumn Practice
- Cavendish 30 Oct 18
- Lea & Allison Hatha Yin Yang
- Elements
- restorative yoga 2
- Deep stretch Yoga 1- caterpillar to butterfly
- The repeat class
- awaken the body and mind
- DS Short Form 45 min
- Yin Manipura Chakra
- Heart & soul food
- Floor, Core and More 16/17 October
- Hatha yoga flow
- Yogacare backbending class
- Yogacare Opening Heart with Breath
- De-stressing Yoga
- Moon Flow 2018
- Sun and Moon July 2019
- Pratyahara: Slow Practice By Drawing Attention Inwards
- Sleep and Relaxation Focus July 2019
- Pitta Cooling
- Inversions 3
- Maureen
- Yogacare Chakra Series: Root Chakra Session 1
- Manipura & Core 2
- Working whole body and spine
- Working whole body and spine 2
- Ewa
- Chandra Krama
- Reclined bound angle start
- Ajna chakra
- Side Plank Variations
- Core - backs and abs focus
- Sorrell Week 2
- AsanaListofPoses
- Flow 6 Ahimsa Cont.
- Yogacare Chakra Series: Root Chakra Session 1
- Yogabons Menopause Sequence
- Core Stability 1.0
- Yogacare Chakra Series: Root Chakra Session 1
- Moon Flow and sleep 2019
- Menopause yoga sequence/ Coming into your full power
- Sleep well
- lezione di prova
- Reclined bound angle start
- Sorrell Week 4
- Peak Pose Lizard
- Glutes and sleep 2019
- Ann 2
- Vanilla Evening/Moon - acceptance/emotions
- Vanilla Evening/Moon - acceptance/emotions 2
- Moving the Whole Spine
- Back Bend Class
- Samskaras
- Yoga for wellness
- Home Practice
- Yogabons - Basic Bedtime Sequence for Better Sleep
- Loosen the joints
- Sorrell Week 7
- Gentle 20 TUESDAY GROUP
- Beginners Private
- Heart opening Feb 2020
- Beginners Private 2
- Beginners Private 3
- Beginners Private 4
- backs and abs focus
- Yogacare Kosha Sequence 7
- Side Body WEDNESDAY GENTLE
- Moving is medicine
- Pratyahara: Slow Practice By Drawing Attention Inwards
- Ajna chakra
- Yogabons - Basic Bedtime Sequence for Better Sleep
- Ask Genie2
- Pratyahara: Slow Practice By Drawing Attention Inwards
- Moving the Whole Spine
- Backs and hips SI joint
- Class 1 - Beginner and mostly runner class
- A good night´s sleep
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.
