How to do Paschimottanasana (The Forward Bend Pose): Steps & Health Benefits


Health benefits of Paschimottanasana include improving Digestive Health, Strengthen Lower Back, Hamstring and Hips, Strengthens the Calf and Thigh Muscles, Improves Cardiovascular Health

June 1, 2018


Paschimottanasana is one of the easiest and most important asana in yoga with lots of health benefits. It is also known as The Forward Bend Pose. The name Paschimottanasana actually comes from Sanskrit words, where Paschim refers to back of our body, Uttana means Bending and Asana mean Pose, so combine of all the words, it's pronounced as The Forward Bend Pose. Beside this, the posture of Paschimottanasana our upper body bends forward from the back, so in English this asana is known as The Forward Bend Pose.  

Paschimottanasana has lots of health benefits; among that some of the health benefits of Paschimottanasana include improving Digestive Health, Strengthen Lower Back, Hamstring and Hips, Strengthens the Calf and Thigh Muscles, Improves Cardiovascular Health, Improves Blood Circulation, Enhance Sexual Performance, Prevents Back Pain and Reduce Abdominal Fat.

Before we go to do this asana, we should know for whom this Paschimottanasana is not recommended. Those who are suffering from severe back injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. 

How to do Paschimottanasana (The Forward Bend Pose):

  • To start this asana get onto the yoga mat, sit on the yoga mat and stretched your leg forward straight in front of you on the floor. 
  • Keep both the legs together and spine should be erect. Breathe normally. 
  • As you breathe in, slowly raised both the arms straight above the head and your hand should touch your ear.
  • Now slowly breathe out and bend your upper body from the hip joint. 
  • Try to place your palm on your legs. If possible, try to catch the toes and pull your body forward. 
  • Now place your chin on your knee. Stay in this position and breathe in and breathe out. 
  • Try to remain in this position as much time as you can. 
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Paschimottanasana (The Forward Bend Pose):


Paschimottanasana Improves Digestive Health:

Regular practice of Paschimottanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Paschimottanasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Paschimottanasana Strengthen Lower Back, Hamstring and Hips:

Paschimottanasana is the one of the best asana for strengthening Lower back, hamstring, and hips. Different studies have been proven that regular practice of Paschimottanasana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of Paschimottanasana helps to strengthen and prevent injury in the Lower back, hamstring, and hips.

Paschimottanasana Strengthens the Calf and Thigh Muscles:

Different studies have been proven that regular practice of Paschimottanasana, can stretch your calf and thigh muscles, because while doing Paschimottanasana, it puts extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in the calf and thigh during exercise and other works.

Paschimottanasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Paschimottanasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is going down it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Paschimottanasana Improves Blood Circulation:

When we are doing Paschimottanasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Paschimottanasana Enhance Sexual Performance:

Practicing of Paschimottanasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Paschimottanasana also helps to strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance. Yoga guru suggested that to keep our sexual health, healthy, we should practice Paschimottanasana on a regular basis.

Paschimottanasana Prevents Back Pain:

Different studies have been proven that, those who are suffering from any perennial back pain, Paschimottanasana is very beneficial for them because while practicing v it create lots of pressure on the spine and it helps to stretch our spine that helps to improve the flexibility of our spine that helps to prevent back pain.

Paschimottanasana Reduce Abdominal Fat:

Regular practice of Paschimottanasana is very beneficial for reducing the abdominal fat, because while doing this Paschimottanasana, it creates lots of pressure on the abdominal area, due to this our abdominal muscle gets toned and helps in reducing the fat in this region. So to get the six pack abs, you should practice this asana on a regular basis. 

Health Benefits of Paschimottanasana