Paschimottanasana or Seated forward bend pose - Steps and Benefits

Paschimottanasana (seated forward bend pose) is seated on the floor by stretching your legs and bending yourself in front and trying to touch your knees with your head. It can be performed in different ways to master the position. In the initial stages, it is very difficult to even bend yourself in the front direction. There are few easy steps that are helpful to get a command over this asana (pose).

If you are doing it for the first time, please follow the Paschimottanasana procedure given below properly to master it very soon. Don’t try to do the final position directly else it might harm you.

Paschimottanasana or Seated forward bend pose

Paschimottanasana meaning

In the HINDU philosophy, every day starts by praying to the LORD SURYA (SUN). So, as a habit, HINDU people do everything, heading themselves towards PURVA DISHA (EAST).

Paschimottanasan means 

Paschim – West (Forward here), 
Uttana - Stretching, 
Asana - Pose

So, Paschimottanasana means to stretch/bend your head and back towards the front and keep it for some time (seconds/minutes). This is called the Seated forward bend pose. The same pose can be done by standing called Uttanasan (Standing forward bend pose).

Paschimottanasana for beginners

In the beginning of doing any asana, if you are not in the position to stretch easily. Following are the Paschimottanasana steps that will help you to master it easily.

Step 1

a) Sit down on the floor with stretched legs in the front. Now, lie down on the floor and stretch your hands in an upward direction.

b) Slowly lift your hands with your upper body. This needs some strength in your abdominal muscles. If you are not able to lift your body without support, either bend your knees or take support of hands to lift your body.

c) After lifting your body, keep your legs straight. Now, try to bend your body to touch your knees, possibly ankles. In the initial stages, it will be very difficult to do it. Don’t overstretch yourself.

d) Now, get back to your initial step [step 1(a) again].

Step 2

This step can be done after the practice of Step 1 for a few days.

a) Sit down on the floor with stretched legs in the front. Now, lie down on the floor and stretch your hands in an upward direction.

b) Slowly lift your hands with your body and try to bend it to touch your thumb or the leg. At this stage, you might be able to lift your body without support. But, still if you are not able to lift, take support of hands or bend your knees to lift your body.

c) After lifting your body, keep your legs straight. Try to bend your head and keep it between both the hands.

d) Now, get back to your initial step [step 2(a) again].

Step 3

This can be done after achievement of Step 2 successfully.

a) Sit down on the floor with stretched legs in the front. Now, lie down on the floor and stretch your hands in an upward direction.

b) Slowly lift your hands with your body and try to bend it to touch the thumb of your leg.

c) Try to touch your head to your knees. If you do this, you have successfully done this asana (pose).

This seems a little difficult to do, but if you follow the above steps properly in the given order, you can do it very soon.

Paschimottanasana time

It is advisable to do it in the morning but it can be done at any time with an empty stomach (minimum 3-4 hours after having food).

In the initial stages (Step 1), do this asana up to 5 - 10 seconds and increase by 2 - 5 seconds every 7-15 days.

For step 2, this can be done for 1-3 minutes but increase time by 2-5 seconds every 7-15 days.

After getting command over it in Step 3, it can be done up to 5-10 minutes as well. Maximum time to do it is 10 minutes.

Paschimottanasana precausions

Do this asana with an empty stomach (minimum 3-4 hours after having food).

Keep breathing normal while doing this asana. But, especially while in bending position try to exhale and while releasing asana/pose try to inhale.

If you feel any problem in breathing while being in this pose, please stop it immediately.

If you feel anything like dizziness, a headache immediately leave the position .

Don’t do it if you have any injuries.

Don’t do it when you have a fever or weakness etc.

Paschimottanasana Benefits

As this asana generates a pressure on backbone, thigh, muscles of back, muscles of hand, forearms, shoulder, waist etc. which ultimately increases the strength of those muscles.

Due to a systematic stretching to muscles, it reduces the chances of pains in all above mentioned organs/muscles.

This increases the strength of legs.

Improvement in the functioning of the nervous system.

It improves the functioning of the digestive system. Reduces the chances of constipation, gas, acidity etc. too.

Reduces the chances of back aching and gives a good shape (V shape) to back.

Due to contraction of muscles in the stomach, it reduces the chances of piles, Diarrhea.

It reduces the extra layer of fats on the stomach(tummy).

Paschimottanasana is a solution to many problems like fatigue, weakness, digestion, gas, acidity etc. Regular practice not only reduces the chances of occurring those problems but gives you the strength to your body to live a healthy lifestyle for free. The only thing is to follow proper steps and get benefits of it. If you like this article, please like and share it with others.