Vinyala

Pose sheet

Seated Forward Bend

Paścimottānāsanaपश्चिमोत्तानासन

Sit with legs together and extended; fold your torso forward and hold your feet.

Open this pose in the 3D body

Steps

Support

Sitting bones, heels, and backs of both legs.

Enter

  1. Sit in Staff Pose with your legs together and extended.
  2. Exhale; grasp each big toe with thumb, index, and middle fingers.
  3. Inhale and lengthen your torso from your pelvis.
  4. Exhale, bend your elbows, and fold from your hips.
  5. Bring your forehead toward your knees, as shown in plate 76.

Hold

  1. Keep your kneecaps and toes pointing upward.
  2. Lengthen your torso from your hips without jerking.
  3. Keep your elbows bent outward.
  4. Draw your shoulder blades together; keep shoulders away from your ears.

Exit

  1. Release your feet; inhale and slowly lift your torso.
  2. Return to Staff Pose with your legs extended.
Breathing
Exhale as you fold; breathe evenly while holding the pose.
Gaze
Gaze softly toward your toes.
Duration
1–5 minutes in the version you can maintain.

Adapt

Adaptations

  • BlanketSit on a folded blanket beneath both sitting bones.
  • Bent kneesBend both knees; place a rolled blanket underneath.
  • StrapLoop it around your soles; hold it with both hands.
  • ChairFeet grounded, hands on knees; fold from your hips.

Variations

  • Hold your soles; bring your chin toward your knees.
  • Clasp one wrist beyond your feet.
  • Caterpillar: rounded back and relaxed legs.

Signals of effort

  • Deep hip flexion with the torso over the legs.