Forward Bend (Paschimottanasana) is a calming yoga pose that stretches the hamstrings, spine, and lower back while promoting relaxation. It helps release tension, improves flexibility, and supports mindfulness. With regular practice, it can also aid digestion and reduce stress.

Instructions

Starting Position

Sit on the floor with your legs extended straight in front of you.

Inhale

Sit tall, lengthening your spine, and lift your arms overhead.

Exhale

Hinge at your hips as you reach forward with your hands toward your feet.

Hands Placement

Hold your feet, shins, or thighs, depending on your flexibility.

Focus on Length

Keep your chest open and your spine long rather than collapsing forward.

Hold the Pose

Stay for 5–10 breaths, breathing deeply to release tension.

To Come Out

Inhale, lift your torso back to an upright position with control.

Tips for Better Practice

• Use a strap around your feet if you cannot comfortably reach them.

• Sit on a folded blanket or bolster if your lower back rounds significantly.

• Engage your thighs and flex your feet to deepen the stretch safely.

• Avoid pulling yourself into the pose; let gravity guide you.

Benefits of Forward Bend

• Stretches the spine, hamstrings, and calves.

• Calms the mind and relieves stress.

• Improves digestion and stimulates abdominal organs.

• Reduces fatigue and mild anxiety.

• Enhances flexibility in the back and legs.

Conclusion

Forward Bend is more than just a stretch it’s a pose that nurtures both body and mind. By practicing it regularly, you’ll gain flexibility, improve posture, and experience a sense of calm that carries into daily life.