Seated Forward Bend (Paschimottanasana): How to Do It, Benefits & Cautions
A calming forward fold over extended legs while seated.
Level: Beginner · Hold: 45 seconds · Type: Seated, Forward Bend · Target areas: Legs & Hamstrings, Spine & Back
Benefits ✨
- Stretches hamstrings and back
- Calms and soothes the mind
- Stimulates digestion
Step by step 🧘
1) Sit with your legs extended straight in front of you.
2) Inhale and lengthen your spine tall.
3) Exhale and fold forward from your hips.
4) Hold your feet or shins, keep the spine long, and breathe.
Breathing and cautions 🌬️
Inhale to lengthen the spine, exhale to fold forward.
- Fold from the hips rather than rounding the lower back
Helpful props: Strap
How Yoga Play recognizes Seated Forward Bend 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Extend your legs straight out in front
- Reach forward toward your feet
Joint angles read from the sample photo above: knee about 164°, hip about 34°, elbow about 154°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Bridge Pose
A gentle backbend that lifts the hips and opens the chest from lying down.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Seated Forward Bend?
Yoga Play sets a default target of 45 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Seated Forward Bend suitable for beginners?
Yes. Seated Forward Bend is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Seated Forward Bend?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.