Seated Forward Bend
Paschimottanasana
A calming seated pose that deeply stretches the back body, promotes flexibility, and encourages a meditative state, fostering both physical and mental relaxation.
Sit on the floor with legs extended straight in front
Inhale, lengthen spine, and lift chest upward
Exhale, hinge at hips, reaching toward feet or shins
Keep spine long, avoiding rounding the back
Rest hands on legs, feet, or floor, depending on flexibility
Breathe deeply, relaxing into the stretch
Stretches hamstrings, calves, and back
Calms the nervous system and reduces stress
Improves flexibility in spine and hips
Stimulates abdominal organs, aiding digestion
Promotes a meditative, introspective state
Avoid if you have lower back injuries
Use a strap or bend knees if hamstrings are tight
Do not force the stretch; keep it gentle
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