Seated Forward Bend B
Paschimottanasana B · पश्चिमोत्तानासन B
Also known as: Paschimottanasana B · Intense West Stretch B
Seated Forward Bend B, also called Paschimottanasana B is a classical yoga posture. Its Sanskrit name Paschimottanasana B translates word-for-word as: Paschima (West / Back) · Uttana (Intense Stretch) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings, release the lower back and stretch the calves. Stretches entire back body. Ashtanga primary series. It is particularly valued for developing greater flexibility and alleviating back discomfort. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. Practitioners with hamstring injury and spinal injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Deeper forward fold grip
- Stretches entire back body
- Ashtanga Primary Series
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees significantly to remove tension from the hamstrings; fold only as far as the spine stays long.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Dandasana.
2. Grab the soles of feet (fingers wrap under soles).
3. Inhale, chest up, back flat.
4. Exhale, fold — belly on thighs.
5. Chest on legs.
5 more steps remaining
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Frequently Asked Questions
Common questions about Paschimottanasana B
What is Seated Forward Bend B?
Seated Forward Bend B, also called Paschimottanasana B is a classical yoga posture. Its Sanskrit name Paschimottanasana B translates word-for-word as: Paschima (West / Back) · Uttana (Intense Stretch) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings, release the lower back and stretch the calves. Stretches entire back body. Ashtanga primary series. It is particularly valued for developing greater flexibility and alleviating back discomfort. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. Practitioners with hamstring injury and spinal injury should approach with care or consult a qualified teacher.
What are the benefits of Seated Forward Bend B?
Deeper forward fold grip. Stretches entire back body. Ashtanga Primary Series.
Who should avoid Seated Forward Bend B?
Avoid this pose if you have: Hamstring injuries, Lower back injuries.
How many steps are in Seated Forward Bend B?
Seated Forward Bend B is practiced in 10 steps. Dandasana.
Is Seated Forward Bend B suitable for beginners?
Seated Forward Bend B is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Seated Forward Bend B help with?
Seated Forward Bend B is therapeutic for: flexibility, back pain.
What poses should I do before Seated Forward Bend B?
Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Paschimottanasana B with other poses