All Poses
PA
Beginnerseated

Variations (2)

SEPA

With Props (2)

PAPA

Paschimottanasana on Blanket

पश्चिमोत्तानासन कम्बल

Seated Forward Fold on blanket — elevated hips make the fold accessible for tight hamstrings.

Anatomy Involved

Benefits

4

Avoid If

1
  • Herniated disc

Common Mistakes to Avoid

✕Rounding the back from the very beginning — maintain spinal length first
✕Pulling with the arms — let gravity and breath deepen the fold
✕Forcing the head to the knees — the belly should approach the thighs first
✕Locking the knees — a micro-bend is fine if hamstrings are tight
✕Holding the breath — use the exhale to move deeper

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues
  • 1Place a folded blanket for padding and elevation
  • 2Sit with legs extended, flex the feet, press through the heels
  • 3Inhale and lengthen the spine — lift the chest
  • 4Exhale and hinge forward from the hips, not the waist
  • 5Lead with the chest, not the head
  • 6Hold the feet, ankles, or shins — wherever you can reach with a flat back
  • 7With each breath, create more length before folding deeper

Pose Details

Helps With

flexibilityback pain

Pose Type

forward bend

Body Focus

spinelower body

Focus Areas

flexibility

Best For

beginnersseniors

Yoga Styles

iyengarhatha

When to Practice

cool down

Position

seated

Target Areas

HamstringsLower Back

Practice Flow

SE
Seated Forward Bend
Seated Tadasana
Seated Tadasana
Baddha Konasana
Baddha Konasana
Neck Rolls
Neck Rolls
PA
This pose
Supta Tadasana
Supta Tadasana
Savasana
Savasana

About this Pose

Seated Forward Fold on blanket — elevated hips make the fold accessible for tight hamstrings.

How to Practice

1

1. Place folded blanket under hips.

2

2. Sit on blanket — hips elevated above knees.

3

3. Legs straight forward.

4

4. Elevation makes pelvic tilt easier.

5

5. Inhale, arms up, spine long.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Paschimottanasana on Blanket

What is Paschimottanasana on Blanket?

Seated Forward Fold on blanket — elevated hips make the fold accessible for tight hamstrings.

What are the benefits of Paschimottanasana on Blanket?

Accessible forward fold. Prevents back rounding. Correct pelvic tilt. Iyengar essential.

Who should avoid Paschimottanasana on Blanket?

Avoid this pose if you have: Herniated disc.

How many steps are in Paschimottanasana on Blanket?

Paschimottanasana on Blanket is practiced in 10 steps. Place folded blanket under hips.

Is Paschimottanasana on Blanket suitable for beginners?

Yes, Paschimottanasana on Blanket is a beginner-friendly pose suitable for all levels.

What props are needed for Paschimottanasana on Blanket?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Paschimottanasana on Blanket help with?

Paschimottanasana on Blanket is therapeutic for: flexibility, back pain.

What poses should I do before Paschimottanasana on Blanket?

Prepare with: Seated Forward Bend, Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.

Build Your Own Sequence

Combine Paschimottanasana on Blanket with other poses

Start BuildingBrowse Poses