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Mastering Paschimottanasana requires practice and a bit of technique. Here’s how to ease into the classical forward bend without getting discouraged
Most people struggle to get into the pose because we begin with inelastic backs and stiff hamstrings.
If you ask Yoga teachers or holistic healers what Yoga poses to practise in winter, Paschimottanasana—the seated forward bend—almost always appears in their top recommendations.
This is not without reason, because including the deep posterior stretch in your Yoga routine provides relief from most winter issues such as:
Constipation, poor digestion, sluggish liver—because the pose stimulates the abdominal organs and creates deep abdominal compression.
Stiffness—because it loosens the hamstrings and stretches the shoulders and entire back, improving circulation.
Spinal health and inflexibility—because lengthening and arching the spine activates the spinal cord, and improves circulation to spinal muscles.
Internal organ functioning—because the posterior stretch tones the spinal nerves that influence internal organs.
But There’s a Catch
What teachers rarely mention is that Paschimottanasana is far harder than it looks. Most people struggle to get into it because we begin with inelastic backs and stiff hamstrings. Initial attempts, therefore, inevitably fail. This is perfectly normal because Paschimottanasana is an intermediate-level asana.
Instead of giving up (or forcing the pose, which can cause more harm than benefit), you can progress gradually using two methods taught by Shri Yogendra, pioneer yogi and founder of The Yoga Institute, Santacruz—the world’s oldest Yoga Institute.
In his book Yoga Asanas Simplified, the Yoga guru outlines simple preparatory movements, especially applicable for those above 30. Daily practice of these ensures gradual adjustments for maximum benefit.
Expert Tip #1: Begin With the Dynamic Variation — the ‘Rowing’ Exercise
Before attempting the full forward bend, practise the dynamic variation of this posterior stretch.
How to Do It:
Sit with legs stretched out, toes pointing upward. The legs must be firmly placed on the ground.
Place hands on either side of the body, palms facing down.
Raise both arms beside the chest, folded at the elbows, parallel to the ground.
Lean back slightly, in three seconds, while inhaling.
While exhaling, in three seconds, move your arms forward, bend at the hips, drawing in the abdomen, and try to touch the toes with your open palms.
Maintain this pose for a few seconds with breath suspended.
Inhaling, withdraw your hands to bring them next to the waist, as in the starting position.
Repeat the steps 3-4 times without pausing. The motion resembles rowing.
How to Practise the Full Paschimottanasana (Static pose)
For maximum stretching of the spine — note the semi-circular arching of the back — the final pose is done as follows:
Sit with legs stretched out, toes pointing upward. Place your hands beside the body, on the floor.
Raise both arms beside the chest, folded at the elbows, parallel to the ground, palms facing down.
Inhale. While exhaling, bend forward and while arching the spine, draw the abdomen in, and the stretch the hands to hold the big toes with your fingers.
Pull the elbows down to touch the ground and bend the head to bring the forehead to rest in the space between the knees.
Ensure the legs and knees are firmly on the ground.
Stay in the position for a few seconds.
Then, inhaling, release the toes, straighten the back and return to the starting position.
Expert Tip #2: Use Exhalation to Deepen the Stretch
When you’ve reached your comfortable maximum bend, you may still not be able to touch your toes — both in the dynamic and static variations. Here, one can use exhalation to lengthen the back muscles ‘just a little bit more’.
“If an exhalation is synchronised with the movements while bending the head downward, it considerably aids the process of thorough and easy stretching of the posterior muscles,” says Shri Yogendra. However, be careful to avoid jerks and hasty movements as these may lead to injury, he cautions.
Each little exhaled breath helps the spine soften and the hands come closer to the toes, until finally, you touch them. Keep the abdomen drawn in, which supports the bending without strain.
Making it Work
Stay in the final position (static) with normal breathing for 30 seconds to begin with, gradually taking it up to two minutes.
The dynamic variation can be practised by all. However, full Paschimottanasana has certain contraindications — hernia, heart conditions, acute spinal disorders, serious eye disorders and hyperthyroidism.
Ensure you check with your regular physician before taking up this posture. Also make sure you learn it under the guidance of an experienced Yoga expert or therapist.
Practised daily, Paschimottanasana can help you get rid of constipation, improve digestion, reduce stiffness and enhance circulation. Instead of chasing perfection and trying to do it all at once, allow your body to relax and open up gradually.
*Source: Cyclopaedia Vol. I; Dr. Jayadeva Yogendra, The Yoga Institute, Mumbai; 2025
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
November 29, 2025, 08:51 IST
