Seated Forward Fold (Paschimottanasana)

Type: Forward Bends

Level: Beginner

Steps

Sit straight with legs straight out in front of you. Extend upwards and then bend towards your legs. Try to move your stomach to your thighs, lower your head and move the hands towards the toes.

Props & Assistance

You can use a strap around the feet. You could also sit on a folded blanket.

Variations

It doesn't matter if you cannot touch your toes in this position, as long as you keep your legs straight to feel the stretch in the hamstrings. Alternatively if you are more flexible you can reach the hands around the feet and bind a hand around the wrist.

Preparatory poses

To perform this pose you need to be open in the calves, knees, hips, back, shoulders and chest. Poses which help with this include the following:

•Downward dog

•Staff

•Head to knee forward bend

•Reclining hand to big toe pose

•Childs

You need strength and stability in the hips, legs, knees, feet, abdominals, back, shoulders. Poses that help with this include:

•Downward dog

•Fire log

•Childs

•Shoulder stand

•Plow

•Staff

•Half standing forward bend

•Standing forward bend

•Pyramid

•Wide legged forward bend

•Reclining hand to big toe

•Wide legged seated forward fold

•This pose is a very good counter pose for backbends

Follow up poses

Good counter poses include:

•Seated twists

•Suppine twists

•Knees to chest

•Corpse

Benefits

•Calms the mind and helps relieve stress and mild depression •Stretches the spine, shoulders and hamstrings •Stimulates abdominal organs •Improves digestion •Helps relieve the symptoms of menopause and menstrual discomfort •Soothes headache, anxiety and reduces fatigue •Therapeutic for high blood pressure, infertility, insomnia, and sinusitis