How to do Paschimottanasana (Seated Forward Bend)
Video taken from the channel: VENTUNO YOGA
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Begin by coming to sit in Staff Pose (Dandasana) with your legs straight in front of your body. Bring your arms straight out to the sides and up over your head, reaching toward the ceiling. Inhale and draw your spine up long. As you exhale, begin to come forward, hinging at your hips.
To do this, once you are in the asana, you must clasp your hands around the soles of your feet. You could also turn the back of one hand to the sole, and grip the wrist with the other hand. Back To TOC. The Benefits Of The Seated Forward Bend. These are some amazing benefits of Paschimottanasana.
How to do Seated Forward bend yoga pose Paschimottanasana Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up.Preparing the Asana. Firstly, sit firmly on your sitting bones, keeping the spine straight and stretched. Stretch out your legs in front of you, keeping them straight and flat on the floor.
The toes should be pointing towards the ceiling and feet Place your palms on the floor on either side of.Paschimottanasana or the seated forward bend pose gives a complete stretch to the back muscles. In Sanskrit ‘Paschima’ means ‘west’ or ‘back’ and ‘uttana’ means ‘stretch’ or ‘extended’. Paschimottanasana gives an intense stretch to all the back muscles.
Paschimottanasana is one of the main asanas mentioned in the hatha yogic text ‘Hatha Yoga Pradeepika’, written by.Seated Forward Bend: Step-by-Step Instructions. Step 1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you.
Press actively through your Step 2. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward.Benefits of paschimottanasana or the seated forward Bend pose -Paschimottanasana give a good stretch to the hamstring muscles and makes it flexible over time. It loosen up the hip joint and the.How to Practice Seated Forward Bend Pose (Paschimottanasana) Step 1: Sit on the floor with your buttocks (use folded blanket if you need it)and your legs straight in front.
Slightly rock onto your left buttock and pull your right sitting bone away from.Steps of Seated Forward Bend Sit on the flat surface and stretch your legs outward. Now inhale, raise your arms and move your body forward while exhaling. Now interlock your fingers beyond your toes, and keep your nose touching your knees.Seated Forward Bend (Paschimottanasana), also known as seated forward fold, is a meditative yoga pose that helps relieve stress.Performed later in the yoga sequence when the body is warmed-up, the Seated Forward Bend is a deep and calming stretch for the spine, shoulders, pelvis, hamstrings.
Benefits: • Stretches the hamstrings • Stretches and lengthens the entire spine • Massages the internal organs, especially the digestive organs • Increases flexibility in the hip joints.How to do Paschimottanasana (Seated Forward Bend Pose) Sit in an upright position with your legs stretched out straight in front of you. Keep the soles of your feet straight with your toes pointed towards the ceiling. Inhale and slowly raise your arms over your head with your palms facing forward.Paschimottanasana (PASH-ee-moh-tan-AH-suh-nuh), or the Seated Forward Bend, is one of the most important poses in all of Hatha Yoga.
It is one of the 15 poses outlined in the classic yogic text The Hatha Yoga Pradipika, which dates back to the 15 th century, and is common to virtually all systems of Asana, or postural practice; from slow-paced restorative styles to vigorous flowing styles.Step by step How to do Paschimottanasana (Seated Forward Bend, or Intense Dorsal Stretch) 1. Sit on the floor with your legs loosened up straight before you. 2.
How To Do The Paschimottanasana: Step-by-Step Instructions Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up. Breathing out, bend forward from the hip joints, chin moving toward the toes.
List of related literature:
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| from Methods of Group Exercise Instruction |
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| from Staff Pose move into Seated Forward Bend (Paschimottanasana) (see Figure 12.6) by lengthening the torso on an inhale and bending at the hips while exhaling. | |
| from Integrative Gastroenterology |
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| from Yoga For Dummies |
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| from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice |
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| from Yoga For Dummies |
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| from Hatha Yoga: The Hidden Language |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from 40 Days to Personal Revolution: A Breakthrough Program to Radically Change Your Body and Awaken the Sacred Within Your Soul |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Merrill’s Atlas of Radiographic Positioning and Procedures: 3-Volume Set |
116 comments
Great instructions with so smooth and soft voice. How come you can speak so softy??
can I ask, what the pose that u have started the video with called
Hari Om
परसार्य पादौ भुवि दण्ड-रूपौ
दोर्भ्यां पदाग्र-दवितयं गॄहीत्वा |
जानूपरिन्यस्त-ललाट-देशो
वसेदिदं पश्छिमतानमाहुः
Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called Paśchima Tâna.
Hatha Yoga Pradipika
Mam I’m not able to touch my elbows on mat.i try very hard though my head touches my knees.
Excellent! Thanks for the precise information. Now I understand how to achieve this Asana.
Can I get flexibility at the age of 26? I can’t touch toes properly.
Where can i join The Art of Living Yoga class near by Colaba in Mumbai, Please help if possible
Good afternoon, Thanks for your video, kindly stay behind the girl and explain better, because you blocking the posture, unable to view ��
Awesome video. Thanks a lot for the information and tips to do the asana correctly. I have been trying this asana since long but can’t able keep my back flat..I am definitely going to try these techniques.
Well explained.. Thank you so much…. I was trying to do this posture from very long
Master Supta Padangustha Asana before attempting Sitting forward bend. Otherwise, You’ll injure your lower back. The reason is, In this pose you should stretch from the back of your legs. But as that area is tight, all the strain goes to the lower back. Thus, injuring it.
Madam I’m a beginner. I get a knee pain when I’m standing on my knees. What is the solution?
THANK YOU! I’ve been searching for long time to find out how to do this. You’re sooo right. The others just don’t get it. They’re too flexible ❤️
I’ve been trying to do this pose for like a month now and every time I hurt my legs because I didn’t bend my legs �� I’m new to yoga so i didn’t know bending the knees was an option �� I’m SO happy I found your channel! I’m learning so much �� Thank you ��
Good tips given for practice thanks I will try my life dream pachimotasa though I am doing other asanas easily
Where have you been my whole life? I love you!! Such a great teacher
Thank you. Easily the best advice and walkthrough explanation on the forward bend. Am going to start using this straight away.
Best advice,tips and technique on yoga.subcribing and i really like the way you are presenting…good luck
Thank you. This was so helpful. I really struggle with this pose.
Thank you for your explanation I am now learning yoga and I am not flexible and am going to practice what you advice and hope I can do the forward fold. Question do I do these every day and if yes how long would I start to see results.
Sir jab mai neech ja rhi hu tab meri knees bend ho rhi hai… Iss liye mai kar nhi paa rhi hu.. any advice??
Hey Man, cool stuff. Do we need to do posterior pelvic tilt in the latter part of the bend as to facilitate the spinal flexion needed to complete the movement?
Appreciate this video a lot! Covers different levels of mobility, the practice exercise, proper technique, which muscles are stretching, multiple exercises, showing how to test if your mobility improvements (and what not to do!) super impressed
Hi, I m dialysis patient from last 5 years, one of Guruji suggest this asana for me, to avoid dialysis, will it be helpful??
Have to do all the positions with both the leg one by one or its enough to do as guided in Video?
Didi please make yoga video for knock knees and flat feet and for spinal cord as well.
As a child I could do Paschimottasana with great ease but forgot it when I grew up. Thanks to your beautiful explanation I can redo it.
Are you voice over actor?
If not, you must…
Your voice is too good…
������
So grateful to get to know a teacher like you from you tube…like your teaching that are far better than those with million views.
I already can do it and I’d rather to watch how to do it again
This video is amazing and you deserve way more subscribers! Great information!
Hari Om
परसार्य पादौ भुवि दण्ड-रूपौ
दोर्भ्यां पदाग्र-दवितयं गॄहीत्वा |
जानूपरिन्यस्त-ललाट-देशो
वसेदिदं पश्छिमतानमाहुः
Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called Paśchima Tâna.
Hatha Yoga Pradipika
It is necessary to wear supporter for doing yoga for beginners?
awesome demo. she is one of my favorite trainer. have attended her class when she was taking sessions in isphani centre
That really works! How come this video don’t have a few million views!
i can’t even sit with my legs straightened �� who’s with me?
My knee caps hurts
Hindi bolne me saram aa rha hai
Sbko English samajh nhi aata..
Hlw sir
I like your video too much
nice explanation
thank you sir
I find all of these comments complaining about getting into this beginner pose to be amusing, but also normal for anyone just getting into yoga.
When I was first getting into yoga I was trying to go fully into every pose, but found myself going back to these basic stretching techniques because they are so essential to do most yoga poses. Yoga is not about rushing to get into any pose completely right away, but rather enjoying the process of getting there.
Any yoga is of a mindset so opposite of the modern, instant results mindset, it’s not surprising that people get frustrated…. Just relax and enjoy it, you’ll get there:)
Thank you for a great seated forward fold instruction video. I have long legs and shorter torso, and very tight calves. I feel like I will never be able to touch my toes. It’s so nice to hear that it’s okay to bend your legs, not just a little but a lot. Even more great is that you will tell anyone that says my legs need to be straight to SHUT UP, so you can start with my husband and my son. LOL. Thanks so much! I’m going to start working on this posture tonight.
This is not as easy as it looks. It needs regular practice and it took me 1 year to master just this one asan.
if i do a long stretch session i can get my forehead touching my knees, but the next day i cant get close, its annoying how long it takes just to make the same progress every day.
Very nicely explained.. inhale, exhale is always confusing. Thank you for thinking through students mind and making this video ������
Dear Rosalie, during this corona-time, your videos are extremely soothing, your voice and smile are special. And your feet… The compliments are so right on spot.
Again: Thank you so much!
Very good guidence. I could easily do after following ur instructions. Very good tips. Thank a lot
Sir Mai apne head KO touch kar lata hu knee sa par chest nahi karpata knee sa its mean mai wrong kar raha hu please help me for correct asan
Thanks for a very informative video. Very well explained. This really helped me perform this Asana better.
Will be obliged if you please share excercises to stretch hemstring so that the forward bend can get more better. Thanks ��
You explained really well. After applying your tips I can feel more comfortable in this asana.��
आपने आसन करने के तरीके को जिस अंदाज में पेश किया वो काबिलेतारीफ है ।
pushing वाला पॉइंट बहुत बढ़िया बताया ।। pushing स्टाइल दिमाग मे रख कर करने से पेट अपने आप अंदर जाएगा और spine एकदम सीधी रहेगी ।।
किर्या भी आसानी से बनेगी ।। रियली nice point
Excellent n simple, very encouraging. Keep it up. All the best.
Mashallah…bhaiya very very beneficial video…….very good explanation..��������.
Didi excellent wonder, fascinated to you. In spite of that, I am iimpressed by your smart body also Beauty. I love you deeply
Landon, the techniques make sense as you deconstruct the motion and what should be the focus. You have inspired me, as a male, to think differently.
I was never able to to the forward fold. I practiced sometimes but not consistently. Now this year I really want to learn it! My problem is that my hamstrings are very tight. I do some stretches for that but they get tight from my leg workout and are in general a part of my body which I want to improve. Thank you for this video!
Sir ho nhi rha h, thighs k core muscles m pain ho rh bending k time
Mam I’m doing this Asana for past one year but my elbows don’t touch the mat.though my head touches my knees.plz help mam.
Mam I have seen maximum of your vdo all are excellent can you give ur mobile no
So clear and very brief instructions.
Thank you so much.
I have listened your instructions and able to do.
I tried this earlier but failed.
But your instructions are so advisable.
I did it.
Again I am Thanking for that.
God bless you.
I can’t even sit straight without hunching. Bhai seedha baith sakein iske liye koi stretching exercise bataayein.
Sir I am 49yrs have been doing paschimotan asna for 2month to correct my waist posture to be straight and turn forehead to touch the knee to get relief in the waist accute pain after this felt disorder in the neck joint more over at first do bhujang asna but not feeling happiness.I saw your video found fault in my practice please advise may I turn neck to touch knee?? Please do tell soonest diet and medicine also should I do first Bhujang Asna??
Omg if my life were to depends on this pose I’m as good as dead! So so hard to do ��
Are thoda Hindi bhi Sikh lete bhai to hame takalib nahe hoti,������
I tried this but there was a sticking feeling in my left hip ����♂️
My legs are literally long.. I have flexibility still I can’t reach
Madam, what is the opposite asanas I should do for relief from it…
Along with the asana please teach breathing also it helps a lot.
So much relief when u advised to bend legs, mental pressure is lessen thank u ��
Thanks much,I practiced 1 month, nowadays I can do this, awesome feeling
Amazing,superb explanation by step by step ������������♀️��️♂️��♂️
please mention when to inhale and exhale while practicing these poses
Nice video ��
Just one request while making video do not wear naked / skin colour pants/legins
Actually I couldn’t speak in Hindi, English is better, I do practicing this,really all the yoga exercise are wonderful, now trying to do forward bend and center split, I have been doing and following your video for the past 2 weeks, really helping me a lot, let see after one months time. Thank you very much once again ��
I’m only 18 and for my whole life I was never able to do this:(
Helllo mam
I am practicing pachimottansana for few week. I see more video about these Asan. So I have some doubt here. When I try to do these asan my head is touching my knee. Somebody tell me these is wrong process. It has some possibilty to injure my back easily.
So the actual poisture is that my chest touch my knee not head.
I am confused
I am trying to touch my head to knee for a few week or u can say I push my head to touch my knee And fell a lot of streatch in my hamstring. So mam I want to know what is the correct poisture?
And I also feel back pain few days. I don’t know the reason. Bt is that any chances to do wrong practices of pochiimotttasana?
Plss guide me
How do I continue my practices?
Best video with minute details for inflexible people..I can’t bend much..this video will help me a lot..Thanks a lot..keep posting videos like this!! ����
as you… forward bend how long should we hold that position holding the legs?? should we breath during that time…?
Thanku mam for sharing basic things related to yoga…. Plz mam let me whether a lady with C sections can perform these yogas of yours
Madam. I liked the video. I am 68 years of age. I wonder if I can try and become successful. I do many yoga poses but cannot touch my feet to do paschimotasana.
I am 58 years old with osteoporosis problem.and back pain….. can I try this?
I really love your voice and Im happy you share your yoga practicing in addition to your voice. Thanks alot ��☘
Master Supta Padangustha Asana before attempting Sitting forward bend. Otherwise, You’ll injure your lower back. The reason is, In this pose you should stretch from the back of your legs. But as that area is tight, all the strain goes to the lower back. Thus, injuring it.
Very useful Information. These things nobody tells. Really very helpful for me. Please upload more videos like this as everyone cannot do perfect asanas. This information really helps people to achieve perfect asanas on practice. Everyone tells to do asanas upto our capacity. But you have guided and helped us how to increase our capacity and achieve the actual asanas perfectly. Thankyou.
Diiiii hindi m bnaya karo videos plz hum hindu hai plz follow hindi koi sharam ki baat nhi he isme
I am able to touch my toes as you showed,but the elbows are not touching the surface.
Will you give me advice?
For how many times we have to do repat this in a day? So that we can do this asan completely
This is the only good video I could find on this topic. Thank you! You are straight to the point. You give clear and simple instructions.
A video like this is nowhere to be found. Except in your channel. I understand Hata Yoga is not only about the physical pose. But to touch deeper dimensions of consciousness, proper geometry is crucial. Thank you! This video really helps.
Very good yoga tutorials! Everyone should watch it!
One question: I’ve dropped yoga at my twenties and I’m now starting over! But I’m in my 40s! I’m watching and doing all your beginners lessons.
How many times a day must I do all these basic ( beginners) asanas to notice changes?
If done daily ( I’m very persistent) when do you think one can notice real hamstring and hip improvements?
Thank you ��
Can you make tutorial on how to practice Prasarita padotasana
very good and super couch…….i want to see u in yoga pose
Beautiful. This is exactly what beginners need to know. Most experts miss out on this basic understanding of a beginners struggle. Thank you for sharing.
Thanks for saving my spine I was bending from spine not from hips.
I always get pain from my waist and knees �������� I haven’t done this successfully
I can touch my toes but unable to bent my upper body towards ground. What shall i do? Please guide me.
Found it quite useful. I’ve tight hamstring and need to work on or But I got an injury in the left knee, a cartilage tear. What can b done
Very useful thank you mam. I wanted to do yoga but i am not much flexible. I am 28 now and is it possible i can get that flexibility?
I love your videos… you prepare the body and mind to go gor the pose correctly…
Hari Om
परसार्य पादौ भुवि दण्ड-रूपौ
दोर्भ्यां पदाग्र-दवितयं गॄहीत्वा |
जानूपरिन्यस्त-ललाट-देशो
वसेदिदं पश्छिमतानमाहुः
Having stretched the feet on the ground, like a stick, and having grasped the toes of both the feet with both the hands, when one sits with his forehead resting on the thighs, it is called Paśchima Tâna.
Hatha Yoga Pradipika
ma’am can u upload a yoga video only for love handles and belly fat???
Hi…Really helpful… Thanks for giving such detailed information… Curious to know more about you…And plz share basic info of asana practice like when to do…When and what not to do..It will be of great help..Thanks again for your guidance…����
Wow mam super���������������� and thank you so much… the way u teach is superb…. happy to get a gud teacher in you tube…
If you are looking for yoga in Hindi then please refer my another channel ” “Yoga with Neha” and find the link below. Thank you so much for the love:-)
https://bit.ly/3cjIxg8
The minute i come here i hit like i like all ur videos..they r v helpful
Thanks a lot for explaining this! I always thought I can never reach my feet bcz my back isn’t simply long enough
This is one of our old videos which was taken long back and this is majorly for beginners. We have published this video because it will be helpful for super beginners and we have also used few props. Hopefully you will find it helpful to get better at your forward fold. Thank you
‘no matter what size your belly is….’
thats a good one, thank you Sir.
The forward bend stretch has to be from hip and not from the back.
Please do show how to do naukasan in sitting position by holding toes
This doesn’t show any progression steps, so it’s useless to me.
Thanks but this is very difficult for me.I am unable to touch my legs. But i will surely practice few more times.
Retain breath or normal breathing during the asana, please give complete knowledge
Hi mam..can you pls tell that how to enhance flexibilty in body to do all the aasans perfectly..because when i tried this asan my head touches to knees,fingers touches the toes but elbows are not touched with floor plz help me…i have to do this perfectly for my tournament…pls pls reply mam
Why do you pronounce paschimottanasana in English accent despite being an Indian?
I am able to do the forward fold however when I wake up in the morning it’s as if I am right back where I started, even after working out☹️ please help, how do I make my forward fold more
Hello Mansiji.. Does this aasana also helps in improving concentration and memory power?