Paschimottanasana – Seated Forward Pose


Paschima “back”, uttana “extended”. In Paschimottanasana – Seated forceps, the whole body is stretched. It is considered one of the most important yoga postures. Regular breathing is needed to master this stretch.


  1. Begin sitting in Dandasana .
  2. Inhale, raise your arms outstretched. Point your toes upward and pull your heels away from your body. Hold a few seconds, breathe normally. Try to stretch your spine.
  3. Exhale, lean forward from the hips, and lower your hands to grasp the toes. Breathe in and continue with normal breathing. As you breathe out, lean in a little more, bringing your face closer to your knees. With each exhalation the flexion increases a little more. If your face rests between your knees, drop your elbows against the floor and wrap your toes around your heels.
  4. Hold 20-30 seconds, breathe normally. Breathe in, repeat the movements in reverse to return to Dandasana .


  • Calms the brain and helps relieve stress and mild depression
  • Stretches the spine, shoulders, and hamstrings
  • Stimulates the liver, kidneys, ovaries and uterus
  • Improves digestion
  • Helps relieve symptoms of menopause and menstrual discomfort
  • Relieves headache and anxiety and reduces fatigue
  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity and cures diseases.


Do not perform this asana if you have the following injuries or ailments:

  • Asthma
  • Diarrhea
  • Back Injury: Perform this pose under the supervision of an experienced teacher.


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