Sittende Fremoverbøy

Seated Forward Bend , or Paschimottanasana , is a seated yoga exercise that stretches the back, shoulders, and hamstrings. It helps to increase flexibility, calm the mind and can also improve digestion. This is a wonderful position to release tension after a long day.

Correct technique

How to perform Paschimottanasana :

  1. Sit on the floor with your legs stretched out in front of you in Staff Pose (Dandasana).
  2. Breathe in, raise your arms above your head, and straighten your spine.
  3. Exhale and lean forward from the hips, keeping your back straight.
  4. Grab your feet if you can, or place your hands on your calves. You can also use a yoga belt around your feet to extend the stretch.
  5. Relax and breathe evenly while holding the position for 30 seconds to 1-2 minutes.

Common errors

  • Rounding the back : Keep your back straight and focus on bending forward from the hips, not from the lower back.
  • Too much focus on reaching the feet : Maintaining a straight back is more important than reaching the toes. Use a strap to help you stretch.
  • Tense shoulders : Make sure your shoulders remain relaxed throughout the position.

Modifications and variations

If you have limited flexibility, try these modifications:

  • Yoga belt : Use a belt around your feet to get a deeper stretch without rounding your back.
  • Sit on a block : If you have a tight lower back, you can sit on a block or a rolled-up blanket for better comfort and support.

Video demonstrations

1. Seated Forward Bend – Techniques for beginners

A short beginner's guide to learning how to perform Paschimottanasana with proper technique, perfect for those new to yoga.

2. Seated Forward Fold with five yoga exercises

In this video, you'll learn five different yoga positions to help you master the Seated Forward Bend while improving your flexibility.

Number of repetitions and sets

Hold the position for 30 seconds to 2 minutes, depending on your flexibility. Repeat 2-3 times, and try to stretch deeper with each round.

Breathing technique

Inhale deeply as you straighten your spine, and exhale as you bend forward. Continue with even breathing to calm the mind and deepen the stretch with each exhalation.

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