Vibhakata Paschimottanasana, the seated forward bend, is the fifth of the 12 basic postures of hatha yoga.

Its steps are :
1) Sit up straight with your legs stretched out in front of you. Then point both feet straight up towards the ceiling.
2) Be sure you are sitting straight up with your spine straight.
3) Inhale, and stretch your arms up over your head.
4) Exhale and bend forward reaching towards your feet with your hands as you come down.
5) If you can reach your feet, the ideal hand position is to wrap your index fingers around the big toes.

Its benefits are :
1) It stretches the hamstrings on the back of the legs.
2) It stretches and lengthens the entire spine.
3) It massages the internal organs, especially the digestive organs
4) It relieves from digestive problems such as constipation


Yoga practices can make us more and more sensitive to subtler and subtler sensations in the body. Paying attention to and staying with finer and finer sensations within the body is one of the surest ways to steady the wandering mind.