Benefits Of Paschimottanasana (Seated Forward Bend Pose) and How to Do it

Introduction

Do you want to feel better, increase your stamina and live much longer years of your life? Just start practising Yogasana. You might achieve the perfect health benefits by doing regular yoga and physical exercises, which are hard to avoid. Regardless of your age, gender and physical ability, you all may obtain benefits from Yogasana.  

Yoga is believed to be originated in India. It is a cultural outcome of the Indus Valley Civilisation dated back to 2700 BC. You may also find references to yoga in the classic text of the Bhagavad Gita. It contains the teaching of yoga, such as Karma yoga (yoga of action), Bhakti yoga (yoga of devotion) and Jnana yoga (yoga of knowledge). 

By performing Yogasana, one might gain flexibility in the body. Here we bring to you one such asana called Paschimottanasana. You might require more convincing to get moving. So, let’s learn more about how to do Paschimottanasana, its benefits and much more. 

What is Paschimottanasana?

Paschimottanasana is a Sanskrit name which translates as “west stretching pose,” displaying the sunset of a practice traditionally initiated facing the rising sun.¹ 

Paschim means the West-side. This name indicates the back of the body from the head to the heels. In Paschimottanasana Yoga, the back side of your whole body, including the spine, is intensely stretched. When both the legs are stretched in a straight position on the ground while holding the big toes with hands and placing the forehead on the knees makes a seated forward bend yoga.^2,3 

As the name suggests, the seated forward bend yoga profoundly stretches the dorsal part of the back, including the spine and muscles. As a result, this stretching helps to open the spine and tone the back muscles.¹ 

Paschimottanasana yoga acts on the Manipura chakra. The regular practice of Paschimottanasana stimulates the Manipura chakra, which controls the energy balance of the body by activating digestive fire. It regulates the functions of the pancreas and digestive organs.²  

It takes you into the inner dynamics and mysteries of your lives. As you fold into yourself, the asana offers a deeper self-reflection, which nourishes you emotionally. Therefore, Paschimottanasana might be called the destroyer of sicknesses.¹ 

A few variations in Paschimottanasana include: 

• Tiriang Mukha Eka Pada Paschimottanasana is three limbs facing one foot west stretching pose. In this asana, the legs, knee flexors and calves get extended. It is a combination of three limb parts, including knees, feet and buttocks, making it the Tiriang pose.¹ 
• Urdhva Mukha Paschimottanasana is the upward-facing west intense stretch pose. In this asana, the hips and back are extended, the chest is retracted, and the shoulders are elevated.¹ 

Also Read: Benefits of Vrikshasana (Tree Pose) and How to Do it By Dr. Ankit Sankhe

Did you know that Paschimottanasana, also known as the seated forward bend in yoga, is considered a powerful pose that is believed to have the ability to eliminate various health issues? According to traditional Yogic texts, this asana involves a deep stretch of the entire back of the body, which can help improve flexibility and relieve tension.

Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)

How to do it?

Paschimottanasana involves intense stretching of both legs and the back of the body.¹ Therefore, it is vital to retain the form to avoid wounding and gain maximum benefit from the asana.  

Dandasana is the seated forward bend and a preparatory pose for Paschimottanasana. It allows the deeper symmetrical forward bends.¹ 

The following are the steps to practise Paschimottanasana:  

• Start by sitting on the floor with your legs stretched straight in front.  
• Place your palms on the ground by the side of your hips. 
• Now with exhalation, extend your hands and catch your big toes; hold your left toe with your left hand and right toe with your right hand in between your thumb and index and middle fingers of the respective hands. 
• Now extend your spine, lean forward and maintain your back in a concave position. 
• While exhaling, bend and widen your elbows and use them as levers. 
• Gently pull the trunk forward and try to touch the forehead to the knees. For beginners, it is best to bend your knees so that the forehead comfortably touches the knees. 
• Now rest your elbows on the floor, stretch your neck and trunk and touch the knees with your nose and lips. 
• If you get comfortable doing this, try gripping your soles and resting your chin on your knees. 
• Furthermore, you may clasp your hands by interlocking the fingers and resting the chin on the shins. 
• Stay and maintain these positions for at least one to five minutes by focusing on normal breathing. 
• Now complete this pose by returning to the first step, reversing the steps and breathing. 
• Inhale, raise your chest and head from the legs, and come up with a straight spine. Bend your knees and press your hands into the ground if needed.^2-4 

You might try a few modifications if you find difficulties while performing Paschimottanasana. 

• Take a rolled blanket or a cushion and keep it under your hips to add more length to your spine.⁴ 
• If you are a beginner, try with bended knees to allow a comfortable stretch. As you practise more; you may get the flexibility and then perform with straight knees.⁴ 
• Hold a scarf or strap at even lengths in your hands and use it as a lever to lengthen your spine and fold forward.⁴ 

It’s encouraging to see how consistent practice of Paschimottanasana can bring positive changes to the body and overall well-being. Based on my observations, I’ve noticed that children with Autism Spectrum Disorder (ASD) can improve their flexibility over time by practising the seated forward bend, also known as Paschimottanasana. This yoga posture strengthens the hamstrings and spine, allowing children to gradually increase their ability to touch their toes.

Dr. Rajeev Singh, BAMS

Do You Know?

Here are a few enthralling facts about Paschimottanasana that might fascinate you. 

• On 15 Sep 2019, a young yoga enthusiast Sheetal Tehlan from Haryana bagged herself a medal and recorded her name in the India Book of Records by performing Paschimottanasana pose for the most extended duration, i.e., 36 minutes and 30 seconds without any break.⁵ 
• In the Sports Expo-Hyderabad held on 28 Aug 2022, a 126-years old yoga guru Swami Sivanand was the oldest Indian participant. During the yoga program ‘Yoganamami’, he showed his yoga skills by demonstrating a few asanas, including Paschimottanasana..⁶ 
• The front side of our body is similar to the east side whereas the back side is similar to the west side. In Paschimottanasana, our back side is intensely stretched, therefore if you perform this asana facing the west side might benefit.² 
• Sunflowers at dawn face the rising sun towards the east and as the day passes, they face the setting sun and rest in the west, just like this asana.⁷ 

Also Read: Benefits of Pranayama and How to Do it By Dr. Himani Bisht

Based on my experience, I have observed that practicing Paschimottanasana, the seated forward bend in yoga, can be potentially useful in managing Irritable Bowel Syndrome (IBS). It has shown promising results in providing relief for IBS symptoms when used alongside conventional medical therapy. Paschimottanasana’s holistic approach may promote physical, psychological, and spiritual well-being, making it a valuable addition to the management of IBS.

Dr. Smita Barode, B.A.M.S M.S.

Benefits of Paschimottanasana

Paschimottanasana stretches the whole back of the body. ⁴ Some of the potential benefits of Paschimottanasana are:  

1. Benefits of Paschimottanasana for Diabetes 

Scientific research has indicated that the occurrence of diabetes is increasing due to stress, unhealthy food habits, less physical activity and modern life; this requires immediate attention.²  

With the goodness of Yogasana, we might use it as an alternative lifestyle. Performing yoga brings health and steadiness to the body. Hence, Paschimottanasana might be an excellent asana for combating Diabetes. Paschimottanasana yoga may help reduce bodily stress; it stimulates the abdominal organs like the pancreas responsible for insulin production and aids in regulating the glucose levels in the body.²   

2. Benefits of Paschimottanasana for Belly Fat Reduction 

Paschimottanasana may be considered a good yoga pose to reduce belly fat. If you are overweight and trying to lose weight since a long time, regularly practising Paschimottanasana might resolve your problems. According to a study (Shukla et al., 2014) conducted on obese individuals, daily practice of Paschimottanasana and a few warm-up exercises along with a proper, healthy diet might help with fat reduction.⁸ 

3. Other benefits of Paschimottanasana 

• Paschimottanasana benefits may reduce the chances of sciatica (pain in the sciatic nerve) as it may ease the pain.³ 
• Seated forward bend yoga might help calm the mind and reduce anxiety by providing a soothing effect on the body.⁴ 
• The yoga pose, Paschimottanasana, extends the abdominal walls, which may aid in strengthening the abdominal muscles.³ 
• Performing Paschimottanasana asana may help to stretch the hamstrings, making them flexible and allows to lose their tightness.⁴  
• It may also help to keep the spine healthy as it stretches the entire spine making it more flexible and mobile.⁴ 
• It may relieve constipation and dyspepsia (indigestion) problems by enhancing the digestion process.³ 

Yoga practice might help develop the mind and body; however, it is not an alternative to modern medicine. You should not depend on yoga alone to treat any condition. Please consult a qualified physician who will assess your condition correctly and advise accordingly. However, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid physical injuries. 

Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe

Risks of Exercise

A few precautions must be followed before performing Paschimottanasana: 

• If you have problems like persistent back pain and spondylosis (neck pain), slipped discs, hernia or acute abdominal pain, avoid Paschimottanasana yoga as it might worsen the condition. You may try it after the state heals with a doctor’s consultation.² 
• People suffering from stomach ulcers or diarrhoea should not perform this asana as it puts pressure on the stomach, making the condition worse.^2,3 
• People with heart, asthma or respiratory problems must not practise this pose. They should first improve their breathing technique to avoid further complications.² 
• If you recently have undergone any abdominal surgery, do not perform Paschimottanasana as it might open the wound/stitches might cause bleeding.² 
• Skip this asana if you are a pregnant woman. It creates pressure on the lower abdomen and might lead to the possibility of injury.² 

With the guidance of a well-qualified yoga expert, one might assess and analyse the risk factors and continue to practice Paschimottanasana with precautions. 

Conclusion

Paschimottanasana is a classic seated forward bend yoga. It is considered one of the best yogic postures and might be renowned as a destroyer of sicknesses as it activates the Manipura chakra consolidating the energy balance of the body. In Paschimottanasana, the entire back of the body is intensely stretched, making the spine flexible and mobile. In addition, it may help to massage the abdominal organs aiding in fighting abnormal sugar levels in the body as in the case of diabetes. However, people should practice Paschimottanasana with the utmost precautions and under a trained yoga teacher to avoid any complications. 

Also Read: Benefits of Bhramari Pranayama and How to Do it By Dr. Himani Bisht

Frequently Asked Questions (FAQs)

References:

1. Mark Stephens. Yoga Sequencing| Designing Transformative Yoga Classes [Internet]. Berkeley, California: North Atlantic Books; 2012 [cited 2022 Aug 25]. 1–870 p. Available from: https://mantrayogameditation.org/books/Yoga_Sequencing__Designing_Transformative_Yoga_Classes__PDFDrive.com_20190806-65995-mi65oo.pdf 

2. Patel S, Mukund D, Palnitkar M, Upalanchiwar S. Relevance of Yoga Through Paschimottanasana on Type 2 Diabetes Mellitus-A Literature Review. World J of Pharma Res. 2018;7(6):410. Available from: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1521182486.pdf 

3. Yoga Postures | International Day of Yoga | MEA [Internet]. [cited 2022 Aug 29]. Available from: https://mea.gov.in/yoga-postures-16.htm 

4. Australian School of Meditation & Yoga | ASMY [Internet]. Seated Forward Fold – Paschimottanasana. [cited 2022 Aug 29]. Available from: https://asmy.org.au/yoga/seated-forward-fold-paschimottanasana/ 

5. India| Book of Records [Internet]. LONGEST TIME TO HOLD PASCHIMOTTANASANA – IBR. 2020 [cited 2022 Aug 29]. Available from: https://indiabookofrecords.in/longest-time-to-hold-paschimottanasana-record/ 

6. 126-Yrs old Yoga guru participates in Sports Expo in Hyderabad [Internet]. United News of India. 2022 [cited 2022 Aug 29]. Available from: http://www.uniindia.com/~/126-yrs-old-yoga-guru-participates-in-sports-expo-in-hyderabad/Sports/news/2810791.html 

7. How Sunflowers Follow the Sun, Day After Day – The New York Times [Internet]. [cited 2022 Sep 9]. Available from: https://www.nytimes.com/2016/08/05/science/how-sunflowers-follow-the-sun-day-after-day.html 

8. Shukla R, Gehlot S. Response of Paschimottanasana and Kapalabhati on Anthropometric Parameters in Obese Individuals As Per Prakriti. Int J Res Ayurveda Pharm. 2014;5(3):256–60. Available from: https://www.researchgate.net/profile/Sangeeta-Gehlot/publication/286543948_Response_of_Paschimottanasana_and_Kapalabhati_on_anthropometric_parameters_in_obese_individuals_as_per_Prakriti/links/5eef3ee0299bf1faac690f9e/Response-of-Paschimottanasana-and-Kapalabhati-on-anthropometric-parameters-in-obese-individuals-as-per-Prakriti.pdf 

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