Bending forward from a sitting position - exercise for the back

Bending forward from a sitting position is a popular exercise that has come into the world of fitness from yoga. This movement is also known as pashchimottanasana. The possibility of its correct performance indicates the health of the back and good physical condition.

The influence of asanas on the body

Exercise belongs to the category of medical and preventive. In addition to the obvious effect of stretching the muscles of the back surface of the body, it is intended to eliminate stoop and correct minor scoliosis.

Asana also has a beneficial effect on the condition of the spine as a whole, which, in turn, has a positive effect on the activity of all organs of our body.

Pose reduces appetite and regulates metabolism, which contributes to weight loss and overall recovery. Over time, subject to its regular implementation, it is possible to achieve a reduction in body fat on the abdomen and hips.

Bending forward from a sitting position - exercise for the back

Yoga practice helps calm the nervous system, relieves anxiety and improves mood. It should be noted the beneficial effects of asanas on women's health.

They eliminate the symptoms of PMS and menopause, and also increase the chances of pregnancy.


In which cases the exercise should be performed:

  • chronic diseases of the lower extremities;
  • circulatory disorders in the pelvic area;
  • Digestive system disorders;
  • diseases of the digestive tract;
  • osteochondrosis;
  • scoliosis;
  • depressive states and anxiety disorder;
  • high blood pressure;
  • sleep disturbances.


The exercise has some contraindications, in particular:

  • displacement of the intervertebral discs;
  • arthritis and radiculitis;
  • exacerbation of respiratory diseases, including seasonal allergies;
  • pregnancy;
  • sharp lower back pain.

The order of the exercise

How to make the inclination to the legs? Before doing the exercise, do a little workout. A series of hand swings, walking in place and hips spinning will not take much time and prepare your body for the upcoming load.

You can also use the movement to complete the workout, in which case it will be even more effective. This is because warmed muscles are better for stretching.

  1. Sit on your buttocks and straighten your legs in front of you. Pull the socks out and point them towards you. Press your lower legs to the surface of the floor.

  2. As you exhale, lean forward slightly, keeping your back straight. Grasp palms or knees.
  3. With the hands, begin to move forward gradually. Your goal is to stretch the spine, following the top of the head forward and up. Do not try to go down with a round back, because the exercise will not bring you any benefit.

  4. Relax and as you exhale, squeeze your stomach as close to your legs as possible, literally bending in half. At the same time, stretch the crown forward. Do not hold your breath or strain your shoulders.Hold this pose for 30-60 seconds. After a few lessons, you can increase the time spent in this position to 2 minutes.

  5. It is very important to get out of the pose correctly. Perform each movement slowly, the entire exit should take several respiratory cycles. Pull your lower back slightly, raise your head, bend in your chest and back. After that, begin to slowly rise up - vertebrae after vertebrae. As a result, the back should be perpendicular to the floor.


Features of the technique

To make the exercise more comfortable, adopt the following recommendations. These tips will help you if you cannot complete slopes due to their complexity.

Before you begin to stretch, slide on the floor with your heels forward. This will bring the buttocks back. As a result, your body will take a more comfortable position.

Try to breathe as deeply and at a comfortable pace. Keep concentrated tension in your legs, but relax your shoulder girdle and arms in time. Such an exercise is very helpful. It will teach you to feel your body better by relaxing some muscle groups and straining others.

Bending forward from a sitting position - exercise for the back

In order to stretch the spine qualitatively, try to turn your hips inward and spread your buttocks in different directions.

We correct errors

Check yourself. Bending to the legs is done correctly if you “fold” in the area of ​​the hip joints.

No need to turn the soles of the feet inward. Imagine that you are pushing against a wall and fix this position.

Avoid rushing and jerking.

Not everyone succeeds in immediately touching the knees with their forehead. Do the exercise correctly, and soon you will feel positive changes. Remember that the back should remain flat throughout the movement.

No need to excessively help yourself with your hands, so you can injure your lower back. Do not bend your knees.

Simplified version

If at this stage the exercise is too difficult for you, master a simpler version of this pose. Dundasana also has a positive effect on the body, and its regular performance will allow you to sit in pashchimottanasana.

The most important thing is not to bend your back. Sit on the floor and straighten your legs in front of you. Pull your socks towards you and tighten your knees.

You should feel a strong contrast - the upper body is completely relaxed, and the legs are very tense. Your task is to stay in this position for 1-2 minutes. You can help yourself a little with your hands.

Bending forward from a sitting position - exercise for the back

If you can’t keep your back level or you feel pain in the lower back, help yourself with the help of special yoga straps. Pass it through the feet and fix at the desired length with your palms.

This will greatly simplify this pose.

You can also simplify the movement by placing a dense pillow between the body and legs. In addition, you can sit on a chair and just lean forward, lowering your hands to the floor.

The complication of exercise

If pashchimottanasana is given to you simply, you can deepen it. Use the following ideas:

  1. When you bend deep enough and your stomach snuggles firmly against your hips, grab your feet with your palms and press your elbows against the floor.

    Use your forearms as a support for movement. Start slowly pulling your feet toward you. In this case, you will feel a strong stretching of the middle section of the spine.

  2. When the face is near the knees, extend your arms further. Try to wrap your wrist in the palm of your opposite hand.

  3. You can perform a dynamic version of the exercise. Lie on your back, stretch your arms behind your head and strain your whole body. As you exhale, move to a sitting position, without ceasing to stretch your back after your hands. Then tilt forward, bending over at the hip joints. Keep your body straight and do not bend your knees.

    Stay in this position for several breathing cycles. Exit it as you exhale, gradually unbending and lifting the vertebral body behind the vertebra until you drop to the floor. Do not pause breathing and try to keep the inhalation and exhalation durations equal.

Pashchimottanasana is one of the classic yoga poses that is ideal for beginners. Her development will be the first step into the world of yoga and will open the way to new more complex poses.

Exercise is incredibly useful for the spine, but can be harmful if performed incorrectly. For this reason, special attention should be paid to its technique.



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