Pashchata Baddha Namana

Pashchata Baddha Namana deeply opens the chest, shoulders, and upper spine while creating release through the hips and back body. The movement between the forward fold and the lifted heart-opening position stretches the shoulders, arms, chest, and neck while improving posture and flexibility. It also helps release tension stored in the upper back and supports deeper, fuller breathing.

The forward folding motion creates grounding and inward awareness, while the lifted position opens the front of the body and encourages expansion through the heart and throat space. The movement guides energy upward from the Sacral Chakra (Svadhisthana) through the Solar Plexus Chakra (Manipura) and Heart Chakra (Anahata) all the way into the Throat Chakra (Vishuddha). This energetic flow supports emotional release, confidence, openness, and authentic self-expression.

To practice:

Sit in a  cross legged position and interlace the hands behind the lower back. Fold forward and lower the upper body toward the floor and try to touch th floor with your head. Then slowly rise back up, open the chest, draw the shoulders back, and gently tilt the head upward. Inhale when moving upward and Exhale when moving downward.

If clasping the hands behind the back feels too intense for the shoulders, keep the hands separated or hold opposite wrists while maintaining the same flowing movement.

On the forward fold, just go as deep as it feels comfortable for you.

If needed, sit on a cushion.