Amid this pandemic, never ending stress and a stationary lifestyle where we keep sitting the wjole day infront of the laptop, working out has become very crucial. Fitness is the key for us all to live a longer life. Begin with this yoga asana which is a seated forward bend. It has many benefits not just for physical well neing but for your mental health as well. 

Grandmaster Akshar told HerZindagi that "A beginner-level pose, Seated Forward Bend is also known as Paschimottan Asana is a classic pose for seated flexibility practice. This asana gives the entire back of your body a good stretch, from your calves to hanstings to the spine."

Physical Health Benefits

  • Stimulates the liver, kidneys, ovaries, and uterus.
  • Reduces fatty deposits in the abdomen
  • Stretches the spine and brings flexibility


  • Good for constipation and digestive disorder
  • Useful for increasing height in young practitioners by stretching of the spine
  • Tones the abdominal pelvic organs
  • Balance the menstrual cycles
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • This asana is also recommended especially for women after delivery

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Mental Health Benefits

  • It acts as a stress reliever

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  • Removes anxiety, anger and irritability
  • Calms the mind

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Step-by-Step Instructions

  • Start in a seated position such as Sukhasana. From here, straighten your legs forward and join your feet. Flex your feet curling your toes toward you; this will pull up your knee caps. Place your hands next to your hips with fingers pointing forward. Activate your thigh muscles and straighten your back.
  • With your spine elongated, slowly reach forward to hold your big toes, the sides of your feet, or your heels by interlocking your wrist with your fingers.
  • With a deep inhalation, lift your chest and head up. Relax your shoulders away from your ears.
  • With a big exhale, deepen your forward fold by drawing the lower belly in. Push your stomach onto your thighs, and place your forehead on your knees.

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  • Hold for at least 5 breaths. To navigate out from the posture, inhale and lengthen your torso upward while straightening your arms. Exhale and release your feet.
  • It is recommended that you practice this pose when on an empty stomach. Because this pose compresses the abdomen, it may not be comfortable after you have eaten. Avoid this pose if you have injured your arms, hips, ankles, or shoulders. Do not force this pose. If you are feeling any tightness in the hamstrings, use props such as blocks or bolster under the knees and just do what you can without pain.

Stay tuned to HerZindagi for more yoga asanas for a healthy living.