Seated Forward Fold

About This Pose

Legs extended straight, fold the torso forward over the legs, hands reaching toward the feet.

How to Practice

1. 1

   Sit on the mat with both legs extended straight out in front of you.

2. 2

   Flex the feet, pressing out through the heels.

3. 3

   On an inhale, lengthen the spine tall, reaching the arms overhead.

4. 4

   On an exhale, hinge forward from the hips — not the waist — reaching toward the feet.

5. 5

   Keep the spine as long as possible rather than rounding the back. Bend the knees slightly if needed.

6. 6

   With each inhale, lengthen the torso; with each exhale, relax a little deeper. Hold for 5–10 breaths.

Benefits

• Deeply stretches the hamstrings and lower back
• calms the nervous system