How to Practice Seated Forward Bend (Paschimottanasana) – Benefits & Modifications
- Calm Breath Yoga
- Jul 31, 2022
- 2 min read
Updated: Aug 6
Sanskrit Name: Pascimottanasana
Related Chakra: Svadhisthana or Sacral Chakra
Chakra Chant: VAM
Seated Forward Bend (Paschimottanasana) is a calming, introspective pose that deeply stretches the back of the body while quieting the mind. This classic forward fold helps improve flexibility, supports digestion, and invites a meditative inward focus.
Benefits of Seated Forward Bend (Paschimottanasana)
Lengthens spine and hamstrings – Improves flexibility in the back body.
Stimulates abdominal organs – Supports digestion and metabolism.
Calms the nervous system – Reduces stress and anxiety.
Encourages introspection – Supports mindfulness and self-awareness.
Activates the Sacral Chakra – Enhances creativity and emotional flow.
Step-by-Step Guide to Seated Forward Bend (Paschimottanasana)
Sit tall – Legs extended straight in front of you, feet flexed.
Inhale, lengthen spine – Reach arms overhead.
Exhale, fold forward – Hinge from the hips, keeping spine long.
Reach hands – Hold feet, shins, or ankles (use strap if needed).
Relax – Let the head and neck release as you breathe deeply.
Hold – Stay for 3–5 breaths, then slowly rise.
Modifications for Comfort
Tight hamstrings – Sit on a folded blanket to tilt pelvis forward.
Limited flexibility – Use a strap around the feet to avoid strain.
Precautions
Avoid or modify if you have:
Severe lower back injuries
Sciatica flare-ups (bend knees slightly)
Seated Forward Bend & the Sacral Chakra
This pose stimulates the Svadhisthana Chakra, encouraging emotional balance, creativity, and the release of stored tension. Chant VAM to enhance its energy.
Try It in Your Practice
Practice after warming up with standing poses or gentle stretches. Pair it with Bridge Pose for a balanced sequence.
📌 Related Poses:
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