About Paschimottanasana

Paschimottanasana stretches the entire back body from heels to neck while drawing senses inward.

How to Perform Paschimottanasana

1. Sit in Dandasana with legs straight and feet flexed.
2. Inhale, reach arms overhead.
3. Exhale, hinge forward from hips, leading with sternum.
4. Hold feet, shins, or a strap around soles.
5. Hold for 5-10 slow breaths, lengthening on inhales and folding on exhales.

Key Benefits

• Calms the brain and relieves stress.
• Stretches spine, shoulders, and hamstrings.
• Stimulates digestion.

Breathing Guidance

Inhale to extend chest forward; exhale to release torso toward thighs.

Precautions & Safety

Keep knees softly bent if hamstrings are tight; avoid hunching lower back.

Tips for Beginners

Use a yoga strap around feet to keep shoulders relaxed.