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Supported Seated Forward Fold: Paschimottanasana with Support | Restorative

Supported Seated Forward Fold placeholder graphic

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

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.