Rox Does Yoga

Yoga, Wellness, and Life

Pose of the Month: Paschimottanasana (Seated Forward Bend) April 20, 2011

Filed under: Pose of the Month,yoga — R. H. Ward @ 8:21 pm
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Pose name:

Seated Forward Bend

Sanskrit name:



  1. Begin by sitting up straight with legs extended straight out in front of you.
  2. Raise your arms over your head and stretch up, then slowly fold forward over your legs.
  3. Let your hands fall naturally onto your legs – you don’t have to reach your feet.
  4. Relax into the pose: feel the stretch up the backs of your legs. Keep your feet flexed and active. Keep breathing as you surrender into the pose.
  5. To move deeper into the pose, try lengthening the spine on each inhale, and sinking deeper into the fold on each exhale.
  6. To come out of the pose, slowly slide the hands up the legs until you are sitting up straight again.


This pose stretches the hamstrings and calves, helping to lengthen and strengthen tight muscles, as well as the spine, arms, and shoulders. Forward bending can be beneficial for digestion and the internal organs. Forward bends also help to calm the mind and relieve stress.


Students with back injuries should use caution. Pregnant students should take care in any forward bend.