Seated Forward Bend
Paścimottanāsana
पश्चिमोत्तनासन
It is a seated pose where the body folds deeply forward, primarily stretching the entire back side of the body.
Also known asSeated Forward Fold / Intense Dorsal Stretch
Paścimottanāsana is comprised of "Paścima" (west, back), "Uttāna" (intensely stretched), and "Āsana" (posture/pose). It is a seated pose where the body folds deeply forward, primarily stretching the entire back side of the body.
This pose enhances flexibility in the hamstrings, calves, and back muscles, while promoting blood circulation in the pelvis. It is believed to stimulate the digestive system by compressing the abdomen, and cultivates mental calmness and concentration. It also has a meditative aspect, slowing the heart rate and relaxing the mind.
Commonly used in seated practices and cool-downs. Students sit firmly on their sitting bones, extend both legs straight forward, and fold deeply from the hip joints. Both hands grasp the toes, soles of the feet, or ankles, keeping the spine long as the chest draws towards the legs.
Emphasize "folding from the hip joints, not the lower back," to avoid strain on the lumbar spine. If hamstrings are tight, suggest a slight bend in the knees or placing a blanket under the sitting bones to prioritize spinal length.