Seated Forward Bend B

Paschimottanasana B

Seated Forward Bend B deepens the classic forward fold, reaching past the feet to bind the hands around the soles. The extended grip draws the torso lower over the legs. A long spine on the way down keeps the fold from collapsing.

Alignment cues

• Reach beyond the feet and clasp the hands around the soles
• Keep the legs firm and the feet flexed
• Fold the belly toward the thighs, chin past the knees

Benefits

• Deepens the hamstring and back-body stretch
• Builds active engagement while folding forward
• Calms the nervous system

Modifications

• Use a strap around the feet if binding is out of reach
• Bend the knees slightly to protect the low back