Paschimottanasana (Seated Forward Bend)

By : Tashia Anderson | : 12 September, 2020
Paschimottanasana (Seated Forward Bend)

Etymology and Origins of Paschimottanasana (Seated Forward Bend)

It is originally a Sanskrit word as it was visualized and popularized during the Indian classic Vedic period a few hundred years BC. It consists of 3 words: ‘Paschima’ means ‘West or Back’, ‘Uttana’ means ‘intense stretch’ and ‘Asana’ shows a ‘yoga pose’. Its English name is ‘Seated Forward Bend’ to touch your head on the knees while in sitting position stretching the legs in your front.

How to do Paschimottanasana?

Step by Step Instructions of Paschimottanasana

  • Sit down and stretch your legs in front, in a straight line, toes are upward.

  • Now catch the respective leg fingers with respective hands, gradually exhale and bend down to touch the head on knees.

  • Stop inhaling, your lungs are empty, stay in this position as long you can remain without inhaling and breathing, maybe 10 to 15 seconds.

  • Then gradually come to your original position while inhaling air. Release the toes, remain in normal position with normal breathing for a few seconds.

  • Then again repeat the same process for 5 to 10 times.

  • The best time to do this is either morning or evening but always in an empty stomach.

Benefits of Paschimottanasana

Anatomical Focus & Disease Control

  • Pashchimottanasana rectifies curvatures in the spine if you have any, but it always makes your spine flexible.

  • It is important to learn here that you will remain youth so long as the spine remains flexible. If the spine becomes stiff, aging takes the lead.

  • Paschimottanasana Asana keeps the nerves and muscles active and young.

  • It helps in curing Sciatica, Piles, Diabetes, Constipation, Diarrhoea and wet dreams.

  • “Dream Ejaculation” or “Wet Dreams” happens to teenage boys and girls mainly at the puberty period when they begin to learn and fantasize about opposite sexes.

  • “Wet Dreams” is a sensual dream that causes involuntary ejaculation of semen mostly for boys, and orgasm for girls in sleeping. It happens in a dream when a boy physically enjoys his sub-conscious love girl, and a girl enjoys a boy. It happens during the teenage period in deep sleep; you come to know this when you get up from sleep.

  • It also cures lethargy and weakness thereby making the body strong, enduring and active.

Benefits for Girls & Women:

  • For girls and women, this Yoga is of high value.

  • It improves your breathing intake and strengthens your lungs.

  • Women generally accumulate fats around the waist and belly. This tendency increases after a certain age. This Yoga keeps your belly fat away.

  • The regular practice of Pashchimottanasana reduces the fat in these areas of the body for both girls and women.

  • Girls and women look younger if they continue to practice it over time.


  • People who have abnormally large Liver, Spleen, Appendicitis and Hernia, are suggested not to practice this Yoga.

  • In fact, it is difficult for them to do it smoothly.

  • Some Yoga experts suggest that it is better to do it in the evening because muscles remain stiff in the morning. But if you can enjoy doing it in the morning, the best benefits can be availed by you.

  • The beginners may find it difficult to do it at the beginning. But it is natural.

  • Being a beginner, you will have to face the initial difficulty for any Yoga Asana.

  • After you continue for a week or so, you will find it comfortable to do it easily, unless you have some structural limitation. In that case, you can consult an orthopedic expert.


Image sources: Body vector created by freepik -

About the author:

Tashia Anderson
Tashia Anderson
Yoga Expert
She has been wholeheartedly devoted to Yoga, Meditation, and Pranayama. She has written...

Paschimottanasana (Seated Forward Bend)

12 September, 2020 | : Tashia Anderson

Shashangasana (Hare Pose)

15 September, 2020 | : Tashia Anderson

Padahastasana (The Whole-Body Stretch)

02 November, 2020 | : Tashia Anderson

Moolabandha Mudra (Anal Nerve Control)

05 October, 2020 | : Tashia Anderson