Paschimottanasana - Seated Forward Fold Pose

Type: Seated Pose / Forward Folding Pose / Hamstring Opener
Level: Beginner to Intermediate
Use: Foundation for Increasing Flexibility in Hamstrings
Sanskrit Meaning: Paschima = Back, Uttana = Intense Stretch, Asana = Posture

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Benefits

CALMS THE MIND

STRETCHES HAMSTRINGS AND CALVES

LENGTHENS SPINE

STIMULATES INTERNAL ORGANS

HOW TO DO SEATED FORWARD FOLD / PASCHIMOTTANASANA WITH PROPER FORM

COMMON MISTAKES IN SEATED FORWARD FOLD / PASCHIMOTTANASANA

TO AVOID

  • FEET RELAXED

  • LEGS INACTIVE

  • HIPS TOO FAR FORWARD

  • BENDING FROM UPPER BACK

  • SHRUGGED SHOULDERS

  • CHEST CLOSED

  • ROUNDED BACK

  • NECK KINKED BACK

PROPER ALIGNMENT FOR SEATED FORWARD FOLD / PASCHIMOTTANASANA

TO TRY

  • FEET ENGAGED

  • LEGS ACTIVE

  • SIT BONES BACK

  • BENDING FROM THE HIPS

  • SHOULDERS AWAY FROM EARS AND BACK

  • CHEST OPEN

  • STRAIGHT SPINE

  • NECK IN LINE WITH SPINE