TempoLife › Yoga pose library › seated-forward-bend
Seated Forward Bend
Paschimottanasana — Stretches the hamstrings, back and shoulders and has a calming, inward-turning quality.
How to do it
Sit with the legs extended, lengthen the spine, and fold forward from the hips, reaching toward the feet without forcing.
Benefits
Stretches the hamstrings, back and shoulders and has a calming, inward-turning quality.
Cautions
Bend the knees and hinge from the hips rather than rounding the back, especially with disc or lower-back issues.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 11 kcal |
| 10 min | 22 kcal |
| 20 min | 44 kcal |
| 30 min | 66 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Seated Forward Bend?
Stretches the hamstrings, back and shoulders and has a calming, inward-turning quality.
Who should be careful with Seated Forward Bend?
Bend the knees and hinge from the hips rather than rounding the back, especially with disc or lower-back issues.
How many calories does Seated Forward Bend burn?
Roughly 2.2 calories a minute for about a 70 kg adult, so around 22 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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