Traditional
Seated Forward Fold
Paschimottanasana
Sit with the legs long and fold forward from the hips.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for settling an overactive mind.
- Props
- Strap or blanket optional.
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Seated Forward Fold
- Sit with both legs extended straight in front of you. Press the backs of the legs down and lengthen the spine. Hinge forward from the hips and reach for the legs, ankles, or feet. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Seated Forward Fold
- Walk the hands back toward the body. Lift the torso upright and return to a seated position. Pause in a neutral position for a moment before continuing.