Seated Forward Bend
Folding forward over straight legs. The Hatha Yoga Pradipika singles it out as the foremost of asanas — it lengthens the entire back line of the body from heel to skull in one movement.
Meaning of the name
Intense stretch of the west. In the old orientation the practitioner faces the rising sun, so the whole back of the body is the western side.
How to practise
- 1
Sit with the legs straight ahead, feet flexed, sitting bones grounded. Sit on a folded blanket if the lower back rounds immediately.
- 2
Inhale and lengthen the spine upward, arms overhead.
- 3
Exhale and hinge forward from the hips — not the waist — reaching toward the feet.
- 4
Take hold of the shins, ankles or feet, wherever you reach without rounding the lower back.
- 5
Let the head hang and soften with each exhalation. Hold 1–3 minutes, and come up slowly.
Benefits
- Stretches the hamstrings, calves and the entire spine
- Massages and tones the abdominal organs; relieves constipation
- Calms the nervous system markedly — one of the most reliably settling poses
- Reduces menstrual discomfort and supports the reproductive organs
- Relieves fatigue, mild anxiety and headache
- Helps regulate blood sugar through pressure on the pancreatic region