Seated Forward Bend III Pose (Paschimottanasana C)

Paschimottanasana C deepens the classic seated forward fold by introducing a wrist-bind grip around the feet, which draws the shoulders down and back and creates additional traction through the upper back and arms. This pose is ideal for practitioners who have already established length through the hamstrings and are ready to explore shoulder mobility alongside the posterior-chain stretch. The movement involves hinging at the hips from a long-seated position, reaching both hands past the feet to clasp one wrist with the other hand.

Cues

• Before folding, sit tall and press the thighs gently toward the floor to engage the legs and create a stable foundation.
• Keep your elbows pointed outward and down rather than flaring them wide so the shoulder blades stay broad.
• Breathe into the back body, expanding the ribs toward the ceiling on each inhale and surrendering deeper on each exhale.
• Avoid collapsing the chest — imagine drawing your sternum toward your shins rather than your forehead toward your knees.