Variations (2)
Paschimottanasana (with support)
पश्चिमोत्तानासन (संस्थित)
Paschimottanasana (Seated Forward Bend) is a seated asana that stretches the entire back of the body, from the head to the heels. Using a support under the hips or knees allows for a more comfortable and accessible stretch, especially for beginners.
Anatomy Involved
Benefits
- Stretches the hamstrings, spine, and shoulders
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver, kidneys, ovaries, and uterus
- Improves digestion
- Relieves the symptoms of menopause
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Asthma
- Diarrhea
- Back injury (proceed with caution)
- Pregnancy (modify with wider legs and less forward bend)
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 with legs extended, flex the feet, press through the heels
- 2Inhale and lengthen the spine — lift the chest
- 3Exhale and hinge forward from the hips, not the waist
- 4Lead with the chest, not the head
- 5Hold the feet, ankles, or shins — wherever you can reach with a flat back
- 6With each breath, create more length before folding deeper
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Paschimottanasana (Seated Forward Bend) is a seated asana that stretches the entire back of the body, from the head to the heels. Using a support under the hips or knees allows for a more comfortable and accessible stretch, especially for beginners.
How to Practice
1. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
2. Sit on a folded blanket to elevate your hips, making it easier to tilt forward.
3. Inhale, lengthen your spine and lift your chest.
4. Exhale, hinge forward from your hips, keeping your back as straight as possible.
5. If your hamstrings are tight, place a rolled blanket under your knees for support.
4 more steps remaining
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Frequently Asked Questions
Common questions about Paschimottanasana (with support)
What is Paschimottanasana (with support)?
Paschimottanasana (Seated Forward Bend) is a seated asana that stretches the entire back of the body, from the head to the heels. Using a support under the hips or knees allows for a more comfortable and accessible stretch, especially for beginners.
What are the benefits of Paschimottanasana (with support)?
Stretches the hamstrings, spine, and shoulders. Calms the brain and helps relieve stress and mild depression. Stimulates the liver, kidneys, ovaries, and uterus. Improves digestion. Relieves the symptoms of menopause.
Who should avoid Paschimottanasana (with support)?
Avoid this pose if you have: Asthma, Diarrhea, Back injury (proceed with caution), Pregnancy (modify with wider legs and less forward bend).
How many steps are in Paschimottanasana (with support)?
Paschimottanasana (with support) is practiced in 9 steps. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.
Is Paschimottanasana (with support) suitable for beginners?
Yes, Paschimottanasana (with support) is a beginner-friendly pose suitable for all levels.
What props are needed for Paschimottanasana (with support)?
You may use: bolster, blanket, strap, block. Props make the pose more accessible and comfortable.
What poses should I do before Paschimottanasana (with support)?
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 (with support) with other poses