A flat stomach without running? Fewer dark circles without cream? A relaxed nervous system without pills? Sounds impossible? No. The answer is - paschimottasana.
Tension builds up silently – in the shoulders, the lower back, around the stomach. Over time, it becomes the new normal. Paschimottasana offers something rare: the opportunity for the body to stretch outward while calms and connects the internal system. This is not just a stretching pose, but a gradual reset of rhythm – for digestion, breathing, form and well-being.
Paschimottasana is not just a classic yoga pose, but rather a functional exercise with multifaceted effects – on the musculoskeletal system, digestion, respiratory capacity, and neurovegetative balance.
Biomechanics of poses: impact on muscle and connective tissue
Paschimottasana (Seated Forward Bend) involves hip flexion, stretching the hamstrings, hamstrings, and lower back muscles. It also works the fascial tissues along the posterior kinetic chain, promoting greater elasticity and reducing muscle stiffness.
Stretching of the paraspinal muscles results in spinal tension relief, which is beneficial, especially for individuals with tight lower back muscles and reduced hip mobility. A correctly performed pose improves body symmetry, relieves pressure on the lumbosacral spine, and improves blood flow to the lower extremities.
Metabolic effects and impact on the abdominal area
Sitting forward bends create mild abdominal pressure on the internal organs – especially the stomach, small intestine and large intestine. This mechanical pressure, combined with active breathing in the diaphragm, improves peristalsis and stimulates lymphatic circulation. The result is better digestion, reduced fluid retention, and faster elimination of metabolic waste.
With regular practice, this may occur reduction of visceral fat – which translates to a flatter stomach, improved insulin sensitivity, and lower systemic inflammation. When combined with a proper diet, the pose has the potential to support weight loss and regulate body composition.
Breathing, the nervous system and relaxation
In this asana, due to the static nature of the body, the exhalation is spontaneously prolonged, which activates the parasympathetic nervous system – the part of the autonomic nervous system responsible for regeneration and rest. Breathing becomes deeper and more even, the heart rate slows down, and muscle tension eases.
Due to increased parasympathetic tone, lowering cortisol levels (stress hormone), which has a long-term positive effect on sleep, emotional stability and cellular regeneration. This is also why the practice helps reduce signs of fatigue on the face – including dark circles under the eyes, which are often the result of fluid retention, poor sleep or chronic stress.
Support for lymphatic and hormonal balance
Due to the forward bend posture and prolonged static compression of certain areas, the pose promotes lymph movement and acts as a natural drainage mechanism. This reduces edema, improves immune function, and reduces the burden on the liver and kidneys.
The pose also has a beneficial effect on endocrine system functionReleasing tension in the abdominal area and improving blood circulation affect hormonal balance, especially in people with thyroid dysfunction or excessive stress response.
Paschimottasana is one of the few poses that combines biomechanical efficiency, metabolic activation, and neurological relaxation. Its effects are measurable on both a physical level – greater mobility, less back pain, reduction of abdominal fat – as well as on a psychophysical level – better well-being, clearer mind, calmer nervous system.
In modern life, often marked by sedentary work, dietary restrictions, and chronic stress, this pose represents a simple yet extremely effective protocol for self-regulation. Regular practice is more than just a stretch – it is a lasting support health, vitality and balance.
