Paschimottanasana is a seated forward bend that stretches the entire back body and promotes introspection.
Description & Steps:
- Sit tall with legs extended forward, spine straight
- Inhale, raise arms overhead
- Exhale and hinge from the hips, reaching toward the feet, ankles, or shins
- Keep the spine long, relaxing the head and neck
- Hold for 30–60 seconds, breathing deeply
Benefits:
- Stretches spine, hamstrings, and calves
- Calms the mind and reduces anxiety
- Stimulates abdominal organs and improves digestion
Contraindications:
- Herniated disc or severe lower back issues
- Hamstring or knee injuries
- Pregnancy (avoid deep forward folding)
