Chair Forward Bend Pose

Use this pose to relieve tension from the head, neck and shoulder region and also to soothe the nervous system and relieve the stress. It stretches the back and stimulates the abdominal area. This pose rejuvenates the body if you are tired or sick.

If your shoulders experience strain, you can rest your arms on the sides. In case you have high Blood pressure or headache elevates, position your chair close to the table.


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You can rest your forearms on the table at the time of bending forward. Place each of the palms on the opposite elbows and rest your forehead on your forearms. You should keep your hands in a comfortable position. Rest your inner palms or back of the hand on the floor. Caution is the keyword if you suffer from high blood pressure or headache.

  • How it is to be done – Sitting in a chair.
  • Suitable for – Everybody.

Steps - Actual procedure for that asana.

  1. Start with seated mountain pose.
  2. Keep inhaling as you raise your arms above your head and lengthen your spine. Palms should be shoulder width apart and face each other. Shoulders should be relaxed down and back.
  3. Exhale as you bend forward from your hips keeping your arms stretched. Your upper arms should be close to your ears.
  4. Move your pelvis forward and down, which will lengthen your spine.

    Your head neck and spine should be linear.
  5. Let your neck and shoulders be relaxed and permit your head and arms to reach towards the floor.
  6. Maintain yourself in the pose for 5 seconds to 1 minute and breathe through the entire body. Release into the pose while exhaling.
  7. To come out of the pose, bring your upper arms beside the ears.
  8. Press your feet into the floor and the sitting bones into the chair.
  9. While inhaling, go t the sitting position, while keeping the back flat.
  10. Bring your arms to your sides and exhaling at the same time.

Benefits to body parts

Relieves the tension in the head, neck and shoulders. Stretches the back of the body and stimulates abdomen, thereby improving digestion. Rejuvenates the body if you are tired or ill.

Other benefits

Soothes the nervous system and frees the mind of stress. You will find it useful if you have a desk job.


Avoid if you have high blood pressure or headache.

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