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Seated Forward Bend

Sanskrit Name : Paschimottanasana

Other Common Names : Forward Bend Pose

About : This yogasana will help in headache and anxiety. Also it stretches your upper and lower back and thus reduces fatigue. The name comes from the Sanskrit words paschima (पश्चिम, paścima) meaning "west" or "back" or "back of body", and uttana (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended", and asana (आसन) meaning "posture" or "seat"

Steps for Seated Forward Bend

Sit with your legs spread in front of your torso.

Now bring your upper body towards your legs.

Reach to your toes with your hands. Keep your head rested downwards.

Stretch as much as you can.

Hold for 8-10 breaths and repeat.

Benefits of Seated Forward Bend

Provides a deep stretch for entire back side of body from the heels to the neck

Calms the brain and helps relieve stress and mild depression

Stretches the spine, shoulders, hamstrings

Improves digestion

Tones the shoulders

Soothes headache and anxiety and reduces fatigue

Induces relaxation, relieves stress and lifts mood

Stretches the spine, shoulders, lower back, ovaries, uterus and hamstrings

Seated Forward Bend during Pregnancy

If you are pregnant, avoid this yoga pose as it puts stress on the womb.

Avoid Seated Forward Bend when

Suffering from asthma

Has slipped disc and/or sciatica

For best result of Seated Forward Bend

Best to do when your stomach are empty.

Should performed at least 4-6 hours after a meal.

Best in Morning time.


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