How to do Paschimottanasana
- Sit with the legs stretched out in front and the feet flexed.
- Sit up tall; move the flesh of the buttocks back so you sit on the sitting bones.
- Inhale and lengthen the spine, raising the arms if you like.
- Exhale and fold forward from the hips, holding the shins, ankles or feet.
- With each exhale, soften a little further; hold for 5 to 10 breaths.
Coming out of the pose
- Inhale and come up slowly with a long spine.
Alignment cues
- Lead with the chest, not the head.
- Keep the front of the spine long rather than rounding to reach the toes.
- Feet flexed, thighs gently active.
- Breathe slowly; let the fold come with the breath.
Beginner version and props
- Sit on a folded blanket to tilt the pelvis forward.
- Bend the knees, or loop a strap around the feet.
Benefits
- Stretches the hamstrings and the back of the body.
- Helps quieten the mind and slow the breath.
Who should take care
- With a lower-back or disc problem, keep the knees bent and the fold small.
- Avoid deep folds in pregnancy.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Pulling hard on the feet and rounding the upper back.
- Holding the breath.
In a sequence
After it: Setu Bandhasana (Bridge Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.