Seated Forward Bend (Paschimottanasana)
Seated forward bend is a foundational yoga posture that deeply targets the hamstrings and lower back. It involves folding the torso over extended legs from a seated position, promoting posterior chain flexibility and calming the nervous system.
How to do it
- Sit on the floor with your legs extended straight in front of you and spine tall.
- Flex your feet and engage your quadriceps, pressing the backs of your legs into the mat.
- Inhale and lengthen your spine, then exhale and hinge forward from the hips over your legs.
- Reach your hands toward your feet, holding your ankles, shins, or feet.
- Hold the stretch for 30-60 seconds, maintaining length in your spine, then inhale and slowly return to seated.
Form cues
- Sit tall with a long spine.
- Hinge forward from your hips, not your waist.
- Keep your feet flexed and active.
- Maintain a slight bend in knees if needed.
- Reach for your shins or feet.
Breathing: Inhale to lengthen your spine toward the ceiling, and exhale to deepen your fold from the hips.
Common mistakes
- Rounding the upper back: This shifts the stretch away from your hamstrings and puts unnecessary pressure on your spine.
- Forcing the reach: Pulling on your feet can cause overstretching; focus on the fold instead.
- Holding your breath: This increases tension in the body and makes it harder to relax into the stretch.
- Locking the knees: This can strain the joint; a micro-bend keeps the focus on the muscles.
Muscles worked
Primary: hamstrings. Secondary: lower back, glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 30s
Lose weight
2 sets x 60 seconds, rest 30s
Build muscle
2 sets x 45 seconds, rest 30s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have a history of lower back disc issues, ease off and keep your spine upright.
- If you feel sharp or stabbing pain, stop immediately and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this stretch?
You should feel it primarily in the back of your thighs (hamstrings) and potentially along your lower back.
Is it okay if I cannot touch my toes?
Yes. Reach for your shins or ankles instead. The goal is a gentle stretch, not reaching a specific point.
How often should I do this?
You can perform this stretch daily, especially after a workout or as part of a wind-down routine.