Seated Fold Prep

How to

1. Begin seated on the floor with your legs extended straight in front of you, feet flexed and hip-width apart. Sit up tall, grounding through your sit bones.
2. Place your hands on either side of your hips, fingers pointing forward, and engage your core to lift through the spine.
3. Inhale deeply, lengthening from the base of your spine to the crown of your head, and maintain this length as you prepare to fold.
4. On your exhale, hinge at the hips, keeping the spine long and leading with your chest, not your head, toward your toes.
5. Maintain active engagement in your quadriceps to support the hamstrings and protect the lower back.
6. Keep your gaze soft and forward, focusing on a point in front of you to maintain a long neck.
7. Hold the position for a few breaths, maintaining a steady and smooth breath, then gently release and return to an upright seated position on an inhale.
8. Exit the pose by bringing your hands back to your sides, and gently roll back your shoulders to release tension.

Benefits

• Stretches and lengthens the hamstrings, promoting flexibility.
• Strengthens the core muscles, supporting spinal alignment.
• Encourages mindful breathing, aiding in stress reduction.
• Relieves tension in the lower back, offering therapeutic benefits.
• Promotes a sense of grounding and calm through focused drishti and breath.