Asana · Practise on your own
Paschimottanasana B
Seated forward fold B
Seated forward fold, second variation. The hands hold the outer edges of the feet.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- paschima = west, the back of the body; uttana = intense stretch; asana = seat or posture
- Family
- Seated forward bend
- Level
- Beginner
- Gaze
- Toes
Take care
Fold from the hips. Go gently with a disc injury.
How it is done
- 1
Breathe in
Take hold of the outer edges of the feet and lift the chest.
- 2
Breathe out
Fold forward, elbows widening. Stay for five breaths.
Holding it
Five breaths.
Making it easier
Hold the shins or a strap instead.
What the tradition says it does
- Stretches the hamstrings and the back of the body
Variations
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review