Seated Forward Fold

How to

1. Sit with legs extended straight
2. Flex feet, pressing through heels
3. Inhale and lengthen spine
4. Exhale and fold forward from hips
5. Reach for feet, ankles, or shins
6. Keep spine long, avoid rounding

Benefits

• Stretches spine and hamstrings
• Calms the mind
• Relieves stress
• Massages internal organs

Caution

• Back injury
• Asthma
• Diarrhea

Tips

• Lead with chest, not head
• Focus on lengthening, not depth

Variations

• Bent knees
• Strap around feet

Before this pose

After this pose