Seated Forward Bend

Paścimottānāsana

Read what the gnome says

Seated Forward Bend! Sit tall with legs long and feet flexed. Inhale and lengthen the spine, then fold forward from the hips, not the head. Bend the knees if the back wants to round. Hold shins or feet, and keep the neck soft. Breathe, and enjoy the long stretch down the back.

Works on Hamstrings · Calves · Spinal erectors

How to do it

1. Sit tall with both legs extended, feet flexed.
2. Inhale to lengthen the spine, then hinge forward from the hips.
3. Hold the shins or feet, soften the elbows and let the head hang; stay and breathe.

Common mistakes

• Don’t round the back to reach the toes: hold the shins.
• Don’t force the knees flat.
• Don’t pull the head down by the neck.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

In ready-made sequences

Gentle Full Body 8 min Evening Wind-down 9 min Sivananda 12 Basic Poses 10 min Ashtanga Finishing Sequence 10 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Forward Fold

• Chair-Seated Forward FoldBeginner
• Half Forward Fold at the WallBeginner
• Half Forward Fold with BlocksBeginner
• Halfway LiftBeginner
• Hands Under Feet PoseBeginner
• Head-to-Knee PoseBeginner