Oops! It appears that you have disabled your Javascript. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!

Paschimottanasana – Seated Forward Bend, Procedure and Benefit


1. Get in to Dandasana Pose. (Sitting with your legs outstretched with the heels together. Your back should be straight and perpendicular to your legs)

2. While inhaling bring both your hands above your head.

3. Spine should be erect and the tail bone should move outside (in a concave form).

4. As you exhale, bend forward extend the hands and catch your big toes. Hold the right toe with your right thumb and index and middle fingers. Likewise hold your left big toe with the left thumb and index and middle fingers. Paschim in sanskrit means west, or the back of the body. The focus of this asana is the back of our body. The abdomen muscles should be pulled towards your spine when you bend forward.

5. Now while inhaling, extend the spine and try to keep the back concave.

6. Now again exhale, bend and widen your elbows and thereby using them as levers bring your forehead to the knees and rest your elbow joint on the floor.

Stay in that position for 5 to 10 mins with normal breathing. For a few, even to touch the big toe with their fingers without bending the knee will be very difficult. Nothing to worry about, you have just spoiled your body for a long time without giving it the luxury of being flexible. Regular practice will help you to get in to the correct position in about 4 weeks if you practice it every day. Take hold of you shin and slowly move further to your toes. The important thing is to keep the spine straight, so make sure your belly rests on your thighs. You can use small padding under your sit bones to start off with.


This asana tones all the abdominal organs and keep them free from sluggishness. It tones the kidneys and rejuvenates the spine. It helps in improving the digestion, and is boon for people with acidity and acid reflux.

It increases the overall vitality and is a great cure for impotency. Helps a great deal in weight loss and getting the waist and abs in shape. Together with Padmasana (lotus pose ), Siddhasana (half-lotus pose ) and Vajrasana (lightning-bolt pose), this asana is highly revered in the shaiva siddhanta way of life. It is also widely believed that attaining perfection in this pose is an important step in the evolution of a yogi (or an yoga practitioner). Perfecting this asana can make several other advanced poses easier.

About the author


Ajithkumar, an Engineer and a management professional is the founder of AlternativeMedicineWiz.com. He’s practiced Yoga and Pranayama for more than a decade, after learning it from his renowned guru Gireeshan. He has a keen interest in Ayurveda and Siddha medicine.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.