• Paschimottanasana or seated Forward Bend Pose
Paschimottanasana or seated Forward Bend Pose
Paschimottanasana or seated Forward Bend Pose

संस्कृत (name in sanskrit)        –                       पश्चिमोत्तानासन

Paschima                     –                       West/Back

Uttana                         –                       Intense Stretch

Asana                           –                       Pose

Pronounced As           –                       POSH-ee-moh-tan-AHS-anna

Another name             –                       Intense Dorsal Stretch

Style                             –                       Hatha yoga

Chakra                        –                       Muladhara /Manipura

Level                            –                       Basic/advance
Paschimottanasana stretch our entire back from cervical till to our heel, the front of the body is called east and back is usually called west and since this asana focuses more on back stretching, so that we called this posture Paschimottanasana.


How to Do Paschimottanasana

Sit on the ground with your spine erect and your legs stretched out, in front of you. Inhale and Raise you both hand up straight from both the sides up over your head, reaching toward the ceiling.

Exhale and bend forward from your lower back (lumbar part) and touch your feet while looking forward keeping your spine straight, try to touch your Thigh with your abdominal part and take your chin close to shin bone

Health benefit of Paschimottanasana

Stretches the spine and brings flexibility, relieve constipation and digestive disorder, Tones the abdominal-pelvic organs, Improves the functioning of the kidneys and liver.

Precaution – Pregnant women should not practice this asana, avoid this asana if you have slip disc or sciatica problem, Asthma and Ulcer, patient should not practice this asana.