Step 1: Setup
Create a stable base and prepare spinal length before folding.
Pascimottanasana (Seated Forward Bend)
पश्चिमोत्तानासन | Forward Bend practice details from Nirog Yoga
Introduction
Pascimottanasana is a classic seated forward fold that stretches the posterior chain and quiets the nervous system.
Key Alignment Cues
- Sit on sit-bones with legs active and toes pointing up.
- Lengthen spine on inhale before folding from hips.
- Keep chest broad and avoid collapsing shoulders.
- Prioritize spinal length over reaching feet.
Benefits
- Lengthens hamstrings and spinal fascia.
- Calms mind and supports stress reduction.
- Massages abdominal region with gentle compression.
Precautions
- Bend knees slightly if lower back rounds excessively.
- Avoid forcing depth with neck or shoulder tension.
Modifications
- Sit on folded blanket to tilt pelvis forward.
- Use a strap around feet to keep arms relaxed.
Common Mistakes
- Pulling hard with hands and rounding upper back.
- Locking knees and straining behind the legs.
Practice Rhythm
Recommended hold: 5 to 10 breaths
Breath pattern: Inhale length, exhale soften and fold gradually.
How to Practice (Step-by-Step)
- Sit with both legs extended and spine upright.
- Inhale, raise arms, and lengthen torso upward.
- Exhale, hinge from hips and reach toward feet or strap.
- Hold with steady breath, then come up slowly.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move progressively into shape while maintaining smooth breath.
Step 3: Exit and Reset
Lift torso and take a gentle seated back extension.