Seated Forward Fold Demo

In this practice

Key teachings

• Mindful breath-movement coordination
• Proper spinal alignment in forward folds
• Listening to your body for modifications
• The principle of hinging from the hips

Ideal for

• Beginners to advanced practitioners
• Those seeking to improve hamstring flexibility
• Individuals looking for stress relief
• Anyone needing a gentle stretch for the back

Lesson

Instructions

Paschimottansana (seated forward fold)

Start by coming into a comfortable seated position extending your legs out in front of you. Flex your feet back, which will help engage your legs.

INHALE as you take your arms up and as you EXHALE hinge from your hips to fold forward. You place your hands on your shins, ankles, or toes.

Note: bend your knees if you can’t reach your toes. If you want a more restorative pose, you can place a bolster or a big pillow on your legs as you fold forward.

Steps

• Paschimottanasana (Seated Forward Fold)
• Engaging legs by flexing feet
• Inhale to lengthen, exhale to fold
• Modifications for hamstring flexibility (bent knees, bolster)

Benefits

• Stretches hamstrings and spine
• Calms the brain and helps relieve stress
• Stimulates internal organs (kidneys, liver, ovaries, uterus)
• Improves digestion
• Can help relieve symptoms of menopause and menstrual discomfort