Seated Forward Bend

Seated Forward Bend, or Paschimottanasana in Sanskrit, is a classic seated pose that provides an intense stretch to the entire posterior chain — from the calves through the hamstrings to the spine. It's also deeply calming for the nervous system.

How to Perform

1. Sit Tall: Begin seated on your mat with your legs extended straight in front of you. Flex your feet and press through your heels. Sit up on your sit bones — use a folded blanket under your hips if needed.
2. Inhale and Lengthen: Raise your arms overhead and lengthen your spine, creating space between each vertebra.
3. Exhale and Fold: Hinge at your hips (not your waist) and begin to fold forward over your legs. Lead with your chest, not your head.
4. Reach Forward: Walk your hands along the outside of your legs toward your feet. Hold your shins, ankles, or the soles of your feet — wherever you can reach with a long spine.
5. Relax Into It: Let your head and neck release. With each inhale, lengthen your spine slightly. With each exhale, fold a little deeper.
6. Hold for 1-3 minutes, breathing slowly and allowing gravity to deepen the stretch naturally.
7. Release: Inhale, lead with your chest to come back up, and sit tall.

Benefits

• Stretches the spine, hamstrings, and calves
• Calms the mind and relieves stress
• Stimulates the liver, kidneys, and digestive system
• Soothes headache and anxiety
• Can help relieve symptoms of menopause and menstrual discomfort

Remember: forward bends are about surrendering, not forcing. Meet your body where it is today.

Namaste,
Andrea Borghi
Green Yoga Inc