Paschimottanasana

Seated Forward Fold

Seated Forward Fold is a hip hinge over two extended legs; touching the toes is optional.

Type: Forward Fold
Focus: Forward Fold
Foundational ยท 3/10

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How to do this pose

  1. Sit on a folded blanket with legs forward and knees softly bent.
  2. Lengthen the chest and incline from the hips, resting hands where they comfortably reach.
  3. Stay within an easy stretch and rise slowly using hand support.

Before you begin

Avoid provoking back pain or tingling down the legs.

What you should feel

A moderate stretch behind the thighs without lower-back pulling.

Benefits

Explores hamstring mobility and a controlled seated hinge.

Common mistakes

Pulling hard on the feet or insisting on straight knees.

Modifications

Place a bolster over bent knees and rest the torso on it.

Prep Poses

Gentle Seated Forward Fold

Follow-Up Poses

Easy Seated; Savasana

Related Content

Place a bolster over bent knees and rest the torso on it.