Sivananda Yogasharan Foundation

Nakul Sharan, Yoga Acharya   +91 9810807043

H.H. Swami Sivananda H.H. Swami Sivananda
Swami Vishnudevananda Swami Vishnudevananda

12 Basic Asanas

Sitting Forward Bend - Paschimothanasana

Sitting Forward Bend - Paschimothanasana

Definition: Stretching your spine forward

The Forward Bend looks, and is, simple - provided you relax into the position, rather than forcing yourself into it. The pose is one of the most powerful and important Asanas, helping to ease the spinal compression caused by standig upright. Its practice contributes greatly toward keeping your back supple, your joints mobile, your nervous system invigorated, and your internal organs toned.

Objective: To stretch the back of your body


Inhale, bringing both arms up by your ears. Stretch your spine up. Lean forward from your hips, and try to catch hold of your toes. Keep your spine and legs straight. Exhale into the pose; feel your body stretch. Hold for 30 seconds, then inhale and stretch upward again. Repeat twice. Clasp Position: If you are not able to reach your toes, clasp your ankles, shins, or knees, to hold the position comfortably.

Inclined Plane

The Inclined Plane is the counterpose to the Forward Bend. It complements the forward stretch that your body is given in the previous pose, and increase the strength and flexibility of your arm. In this Asana your hips are pushed upward, and your body is held straight and balanced on your hands and feet.

From the starting position, sitting with the hands flat on the floor behind the hips, with the fingers pointing back, let your head drop back. Next, inhale as you raise your hips. Hold the pose for about 10 seconds. Lower your body, then relax your hands by shaking your wrists.