Forward Bends & Twists Paschimottana family
Saithalyasana
Seated relaxing bend
A seated, relaxing forward bend, usually practised to prepare for back bends such as Bhujangasana and Dhanurasana.
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessManipura chakra
Technique
- Sit with the legs outstretched.
- Bend the right knee and place the sole of the foot against the inside of the left thigh.
- Bend the left knee and place the left heel beside the hip.
- Raise the arms above the head, straight and shoulder-width apart.
- Bend forward over the right knee, bringing the forehead towards the knee, then lower the hands to the floor.
- Come back to the upright position.
Awareness
Physically on synchronising the movement with the breath and on relaxing the back; gradually on Manipura chakra.
What it gives
- Stretches the back, the pelvic region and the inner thighs, and opens the hip joints.
- Balancing and calming for the nervous system.
Precautions
- Avoid with lower-back pain.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.