December Pose of the Month ~ Paschimottanasana ~ Intense West Stretch ~ Seated Forward Fold


  • From a seated position
  • Extend both legs out
  • Sit up tall
  • Place hands on the floor on either side of the hips to assist in lengthening the spine
  • Extend arms over head and hinge forward at the hips
  • As you fold forward try to concave the back to elongate the spine
  • Keeping the spine long allow the hands to land on the legs without inviting a rounded back
  • If he back rounds try to scoop the spine upward to gain more length
  • Hold for 5-10 breaths focusing on the exhalation



  • Sit on blankets to lift the hips to take the pressure off the low back and help lengthen the spine
  • Roll up a blanket and slide it under both knees to relieve the hamstrings

Please note that a complete fold forward to the thighs is not necessary to have full integrity of this asana (posture)

Most importantly is a long extending lengthened spine and a hinging at the hips, this may look like a right angle but indeed a forward fold


Basic Muscle Groups

  • Back muscles
  • Hamstrings

Enjoy exploring Paschimottanasana

Leave a Comment