Yoga Pose for Day 16 – Seated Forward Bend (Paschimottanasana)

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Seated Forward Bend can be performed as a counter pose for both Cobra Pose and Sphinx Pose. ‘Paschima’ in Sanskrit means ‘west’ and ‘uttana’ means ‘intensive stretching’ - stretching the back of the body, that is bending the front part of the body in a seated position. In this pose, the backside of the body, in particular the spine, is stretched forward. This stimulates function of spine and energizes the organs. Practicing the pose on a regular basis keeps the body immune to diseases. Hence, Seated Forward Bend is considered one of the best yoga poses.

Other Benefits of Seated Forward Bend
  • Stretches the entire back muscles
  • Strengthens the nervous system
  • Strengthens functions of abdominal organs
  • It is one of the best yoga poses for tummy fat
  • Promotes digestion; relieves headache caused by indigestion
  • Relieves menstrual disorders and menstrual pain
  • Improves focus
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Let us see how to do Seated Forward Bend.

  • Sit straight with your legs stretched.
  • With the back straight, inhale as you lift your hands upwards.
  • With exhalation, bend forward keeping your hands stretched.
  • Hold the feet or big toes with your hands without bending your knees. Place your head on your knees or further down the legs.
  • Hold the pose for 20 seconds. Inhale as you release the pose and return to seated position.

In case of difficulty in holding the feet, place your hands on your legs where you can reach comfortably.

Those with slipped disc and sciatic conditions should refrain from practicing the pose.


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