About this exercise
The Seated Forward Bend is a classic yoga posture that deeply stretches the hamstrings, lower back, and calves. It also calms the nervous system and improves overall flexibility in the posterior chain when held consistently.
Paschimottanasana
Step by step instructions, muscle activation and variants for the Paschimottanasana.
EasyGlutesHamstrings
How to Perform
- Sit on the floor with your legs extended straight in front of you, feet together
- Sit tall, lengthening through your spine
- Inhale and raise your arms overhead
- Exhale and hinge forward from the hips, reaching your hands toward your feet
- Hold your feet, shins, or ankles — wherever you can reach without rounding your back excessively
- Relax your neck and let gravity deepen the stretch with each exhale
- Hold for the desired duration, then slowly return to upright
Muscle Activation
Primary
GlutesHamstringsCalves
Common Mistakes
Common mistakes content is coming soon.
About the Paschimottanasana
The Paschimottanasana is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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