Karuna Yoga Vidya Peetham Bangalore

Paschimottanasana – Intense West Stretch or Sitting Forward Bend

(paschima – west uttana – intense stretch)



  • Come to Dandasana (staff posture) by keeping legs forward, straight and spine, head, neck towards sky, by palms on ground beside hip.
  • Along with inhalation gradually raise arms up, close to ears.
  • Inhale lift spine up and arch it, exhale bend forward from hip, till your abdomen resting on your thighs, forehead on shin region.
  • Grasp big toes by thumb, index, and middle finger, press elbow down on floor close to beside calf muscles.
  • Both knees straight, parallel to each other, feet pointing upward, lengthen from lower back, and avoid round back.
  • Back of legs contacting with floor.
  • Stay for 10 to 20 seconds, by breathing evenly and deeply to awaken shusmna nadi.
  • Inhale, come up from lower back, exhale arms down and relax.



  • Stretch profoundly entire back side of spine, neck, thigh, and calf muscles.
  • Activates abdominal organs, large and small intestine, remove its slugginess.
  • Remove constipation, excessive abdominal fat.
  • Strengthen respiratory, improve strength, stamina and endurance power.




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