Seated Forward Bend pose is a relatively basic pose with many benefits, including keeping us grounded and calm amidst flux. It’s also known as Paschimottanasana or Intense Dorsal Stretch is a yoga asana. Together with Padmasana, Siddhasana and Vajrasana, this asana is an accomplished asana according to the Shiva Samhita.
Keeping your thoughts focused in yoga can be difficult. This seated forward bend pose helps you to work on calming your thoughts and growing your mental muscle.
Step 1: Sit on your mat with your legs outstretched. Rock from side to side to distribute your weight evenly across both sides of your bottom.
Step 2: Flex your feet so that your toes point straight. Engage the muscles in your legs to pull your knees toward your hips.
Step 3: Reach your arms up. Straighten your back and lift your rib cage up away from your hips.
Step 4: Keeping as much lift in your upper body as you can, bend at the hips to fold forward. Reach your hands to your knees, shins, or the outer edges of your feet.
Step 5: Inhale deeply and lift your head and chest slightly as you straighten your back as much as you can.
Step 6: Exhale and fold forward deeply, allow your back to round a bit as you stretch the crown of your head toward the tops of your feet.
Hold for a few breaths.