Paschimottanasana (gentle)

Seated Forward Fold

A supported seated fold with bent knees prioritises a comfortable hip hinge over reaching the feet.

Foundational · 2/10

Practise away from the screen with the Yoga Cards deck.

Sit on a folded blanket with legs forward and knees bent.
Lengthen the torso and lean forward a little from the hips, resting hands on the legs or a bolster.
Breathe easily and press hands down to return upright.

Before you begin

Avoid folding into back pain or nerve symptoms such as tingling down a leg.

Mild hamstring tension without pulling in the lower back.

Explores a gentle stretch through the backs of the legs.

Straightening the knees at the expense of comfort or tugging on the feet.

Rest the torso on a high bolster; remain upright if needed.