Forward Bend (Paschimottanasana)



The forward bend, Paschimottanasana (paschima = west, uttana = intense stretch), a classical posture within the Hatha Yoga system, provides excellent effects on the spine, the back and the digestive system.



  1. Sitting legs straight in front of you, toes flex.
  2. Stretch up your arms and lengthen your back.
  3. Slowly bend forward. Come and grab your feet, ankles or calves.
  4. Deep and soft abdominal breath. Try to lengthen the exhalation a little.


  • Stretches the spine, the hamstrings, the buttocks and the shoulders.
  • Stimulates the adrenals and the solar plexus.
  • Improves digestion.
  • Stimulates the functions of elimination through its action on the kidneys and liver.
  • Relaxes the nervous system.


  • Be careful if your lower back hurts



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