seated forward fold – paschimottanasana

seated forward fold – set up

  • Sit down with legs extended out in front of you
  • Flex your feet with toes pointed toward the ceiling and engage legs
  • Lift through the sternum as the heads of your femurs drop
  • On an inhale, lengthen the front torso
  • As you exhale, hinge from the hips and fold forward

seated forward fold – working within the pose


  • Remember to lengthen torso each time you inhale
  • Keep your spine long – don’t round your back
  • Continue to keep both the front and back sides of your body long

lower body

  • Keep your toes pointed toward the ceiling and legs engaged

seated forward fold – benefits

  • Calms nervous system
  • Stretches spine, shoulders, hamstrings
  • Relieves symptoms of menopause/menstruation
  • Soothes headaches and anxiety
  • Improves digestion
  • Stimulates liver, kidneys, ovaries, and uterus

seated forward fold – modifications

  • Sit with your hips on a folded blanket to give yourself a little lift
  • Can take a strap around the balls of your feet if reaching the feet with the hands isn’t an option
  • If your hamstrings are super-tight, take a rolled up blanket behind your legs
  • To work on deepening your forward folds, you can take blocks underneath your feet to grab on to

seated forward fold – contraindications

  • Herniated discs
  • Back injury
  • Asthma

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