Restorative

Supported Seated Forward Fold

Paschimottanasana with Support

Sit with legs extended and fold over a bolster on the legs.

Benefits: Deeply restores the nervous system, reduces fatigue, and supports recovery. Particularly helpful for quiet reflection.
Props: Bolster and blanket.
Hold Time: 8 to 12 minutes
Cautions and Contraindications: Use extra support for pregnancy, blood pressure changes, or pain. Comfort and ease are the priority over depth.
Entering Supported Seated Forward Fold: Sit with the legs extended and place a bolster over the thighs or shins. Lengthen the spine first. Fold forward and rest the torso and head on the support. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Supported Seated Forward Fold: Walk the hands back and lift the torso upright. Move the bolster away and sit tall. Pause in a neutral position for a moment before continuing.