Seated Forward Fold
Paschimottanasana
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 1.29 — Hatha Yoga Pradipika, Chapter One — Asana
A long seated fold over straight legs, said to send the breath upward along the back of the body.
The yogic view
Svatmarama calls this the foremost of asanas, describing it as making the breath flow through the back channel and reducing sluggishness in the belly. The instruction is to stay: the shape is held while the breath slowly lengthens, rather than deepened by pulling.
What research shows
Sustained, low-intensity stretching of the hamstrings and posterior chain increases tolerance to stretch more reliably than forceful pulling, and long holds with slow breathing reliably raise parasympathetic activity. The calming effect the text describes is measurable in heart-rate variability studies of long forward folds.
How to practise
- Sit with legs extended, a folded blanket under the hips.
- Inhale and lengthen the spine upward.
- Exhale and hinge forward from the hips, hands resting on the shins, ankles or feet.
- Keep the knees softly bent if the lower back rounds sharply.
- Stay two to five minutes, letting the exhale lengthen and the shape deepen on its own.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Avoid with disc injury, acute sciatica or recent hamstring tear. In pregnancy, take the legs wide and fold between them. Stop if sensation becomes sharp rather than broad.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.