Dvitīyopadeśaḥ (Āsana) · Verse 35

दक्षिणं पादमूले तु वामजङ्घां नियोजयेत् | दक्षिणं पादमग्रं तु वामजङ्घोपरि स्थितम् ||

dakṣiṇaṃ pādāmūle tu vāmajaṅghāṃ niyojayet | dakṣiṇaṃ pādamagraṃ tu vāmajaṅghopari sthitam ||

This description appears repeated from Matsyendrāsana, but in the context of Paścimottānāsana it likely refers to the position of extended legs. There are variations in different manuscripts.

The classic form of Paścimottānāsana is seated with legs extended forward, torso folded over the thighs. It is the seated “touching the feet” or uttānāsana seated.

Regular practice lengthens the hamstrings, releases lumbar tension, and quiets the mind. It is especially beneficial for those who spend much time seated.