Paschimottanasana or Seated Forward Bend pose

Paschimottanasana or Seated Forward Bend pose

Paschimottanasana or Seated Forward Bend pose

What's up, everyone? today we are going to learn Paschimottanasana or Seated Forward Bend.  In this asana, the main benefit is "Surya Nadi and Chandra Nadi" or "Ida Nadi and Pingala Nadi" become pure and people who after the age of 50 years suffer from stiffness in the waist and unable to move their waist freely in the morning or they feel their ribs are somewhat stiff, or in the winter season chest becomes stiff by practicing this Asana such stiffness or any other trouble in these a portion of body they get benefited.

 However, here we use this asana for the purpose of Kundalini Awakening. Let me say here, it would not be awakened directly by this asana however body area related to Muladhara chakra, would be developed, gets stronger which eventually helps in the process of Kundalini Awakening For sitting in Paschimottanasana.

 First, we gradually spread our legs forward put your right leg forward first Now, do the same for the left leg. Let your ankles touch each other. With this, match your feet also. Bend Forward your toe-portion Now, move right hand towards right foot and move your left hand towards left foot Do not hold the toes But cross the toes without holding them and fingers being stretched. Bend gradually Touch your knees with your head. In this position take a deep breath in Here, the emphasis is on 'Deep Breathing'.

It is very important. You may feel a little pain due to pressure in the lungs. Now again put your head on keens your knees should not lift upward. Now, breath in and breath out. Do it 4-5 times. If you feel trouble with breathing, then lift your head from knees. The head must touch the knees. Imagine your prana (subtle breath energy) is reaching to Muladhara chakra Put your head down (on knees). 

Likewise, inhale and exhale (deeply) 4-5 times. What happens in this process - it pains a little bit. For beginners, they may not bend so easily. They must practice it again and again. If, in the beginning, stage, the head does not touch the knees so easily, do not worry! Gradually, with practice, you will be able to touch the head to knees. Many people hold their toes with hands (fingers). However, I suggest keeping hands and fingers straight. 

so that there is tension in the muscles of shoulders, which quickly purifies the subtle nerves. The practitioner should practice this asana for some time. This enables to purify Ida and Pingala Nadis and also Muladhara. The pressure is exerted on 'Muladhara' (bottom-most energy center at the foot of spine) For practitioners whose 'Kundalini' has awakened and started rising upwards, if they practice this posture, they'll feel that it helps in rising of 'Kundalini' due to pressure exerted on 'Muladhara chakra'. practice this asana, they will feel the great efficacy of this asana in advancing the kundalini upward. Now, slowly raise your head and bring back your hands to the original position. Bend your legs to come to the original position.


  • Stay up with the legs loosened up straight before you on the floor.

  • Keep the spine erect and toes flexed towards you.

  • Carry your breath to ordinary.

  • Taking in, gradually raise both the arms straight over your head and stretch up.

  • Gradually inhale out and twist forward from the hip joint, jaw advancing toward the toes keeping the spine erect.

  • Spot your hands-on your legs, any place they reach, without putting a lot of exertion.

  • On the off chance that conceivable hold of your toes and destroy on them to assist you with going ahead.

  • Remain in this situation as far as might be feasible.

  • After as far as possible came to breathe in and raise up extending up your arms straight over your head.

  • Inhale out and cut your arms down putting the palms on the ground.

  • Unwind for some time and attempt to feel the progressions that happened in the body.

Beginners tip:

As a student/amateur, never cross your physical points of confinement. Stay away from an additional push in case you're awkward in Paschimottanasana. You can lift your knees smidgen up for your solace. It's better on the off chance that you place a collapsed cover or square under your knees before rehearsing Seated forward twist. At the introductory stage, your muscles of legs are tight however day by day practice makes it adaptable by which you can without much of a stretch play out this Pose. Take the assistance of a coach or accomplice during training it's beneficial for you.


  • Stretches the entire spine, bears explicitly lower back, hamstring, and hips.

  • Back rubs and tones the stomach and pelvic organs.

  • Improves the dissemination.

  • Stretches and fortifies the calf and thigh muscles.

  • Initiates the spinal nerves.

  • Tones the arms.

  • Diminishes mid-region fat.

  • Advantageous for the liver, kidneys, ovaries, and uterus.

  • Paschimottanasana loosens up your brain and kicks out mellow pressure and despondency.

  • It eases in a migraine, let down the degree of and loosens up your body.

  • Every day The practice of Paschimottanasana improves your stomach related framework.

  • Useful for the individuals who are experiencing a sleeping disorder.

If you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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