How to Assume the Yoga Seated Forward Bend Pose

Seated Forward Bend Pose, or Pashimottanasana is a deep stretch for the whole back body. It's an excellent way to stretch your hamstrings. Read on to learn more.

Difficulty: Moderately Easy

Instructions

How to Assume the Yoga Seated Forward Bend Pose

1. Sit on the floor with your legs stretched in front of you. Move the flesh of your seat back from under you.

2. Rest your hands by your sides. Breath in and out a couple of times.

3. Inhale and look up. On your next exhale, lean forward.

4. Clasp your toes, with your thumb and index and middle fingers around each big toe.

5. On an exhale bend your elbows out to the sides and use them to pull your head and upper body down further.

6. Stay here and breathe. As the position becomes easier for you, you can move on to folding your palms over the tops of your feet so your fingers are holding the soles of your feet, or even clasping your hands around your wrists.

7. Inhale, lifting your head from your knees. Relax.

Tips & Warnings

• This posture tones the abdominal organs and kidneys, energizes the spine, and improves digestion.
• Improved flexibility is one of the most immediate benefits of yoga. When you first try this pose, you may not be able to touch your toes all the way, but if you continue to practice, you will notice that the pose will become easier and easier for you.