Paschimottanasana B
पश्चिमोत्तानासन B
Paschimottanasana B — Ashtanga variation grabbing the soles instead of toes.
Anatomy Involved
Benefits
- Deeper forward fold grip
- Stretches entire back body
- Ashtanga Primary Series
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring injuries
- Lower back injuries
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
About this Pose
Paschimottanasana B — Ashtanga variation grabbing the soles instead of toes.
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 Paschimottanasana B?
Paschimottanasana B — Ashtanga variation grabbing the soles instead of toes.
What are the benefits of Paschimottanasana B?
Deeper forward fold grip. Stretches entire back body. Ashtanga Primary Series.
Who should avoid Paschimottanasana B?
Avoid this pose if you have: Hamstring injuries, Lower back injuries.
How many steps are in Paschimottanasana B?
Paschimottanasana B is practiced in 10 steps. Dandasana.
Is Paschimottanasana B suitable for beginners?
Paschimottanasana B is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Paschimottanasana B help with?
Paschimottanasana B is therapeutic for: flexibility, back pain.
What poses should I do before Paschimottanasana 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