How to do Seated Forward Bend (Paschimottanasana)

Sit in Staff Pose

Sit with your legs straight and together in front of you, toes pointing up and heels pressing away. Sit tall on your sitting bones.

Lengthen the Spine

Inhale and reach your arms up or forward, lifting your chest and lengthening your spine.

Hold the Feet

Exhale and hinge forward from the hips. Hold the outer edges of your feet, your big toes, or a strap around the feet.

Fold Forward

Inhale and lengthen your back; exhale and fold further, bringing your chest towards your thighs. Bend your elbows slightly out to the sides and keep the shoulders relaxed.

Hold and Breathe

Keep the legs active and the feet flexed, and gaze towards your toes. Hold for 5 breaths, then inhale to lift up.

✅ Benefits

Stretches the hamstrings, calves and the whole back of the body
Lengthens the spine
Gently compresses and massages the abdomen
Encourages a quiet, inward focus

🌿 Wellness Support

A calming pose that many people find helps them unwind
A gentle way to ease tightness in the back of the legs

⚠️ Precautions

Stop if you feel pain in the lower back or hamstrings
Sit on a folded blanket and bend the knees slightly if the lower back rounds
Use a strap around the feet rather than pulling yourself forward
Fold from the hips; do not force the head towards the knees

🩺 Check With a Healthcare Professional First If You Have

A herniated or bulging lumbar disc
A hamstring tear or recent strain
Sciatica that worsens when folding forward
Pregnancy — check with your doctor or midwife first

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