Seated Forward Fold

Sanskrit Name:

Paschimottanasana

Description:

A calming pose that stretches the hamstrings, calves, and spine while encouraging introspection and stillness. Seated Forward Fold soothes the nervous system and quiets the mind.

Alignment Cues:

• Legs and Feet:
  • Extend both legs straight out in front of you
  • Feet flexed and active, toes pointing toward the ceiling
  • Thighs engaged to protect the hamstrings
• Hips and Pelvis:
  • Sit evenly on the sit bones
  • Hinge from the hips, not the waist, to fold forward
• Spine and Torso:
  • Lengthen the spine on the inhale
  • Fold forward on the exhale, maintaining a long spine
• Arms and Hands:
  • Reach for the feet, ankles, or shins, depending on flexibility
  • Elbows can bend slightly, shoulders stay soft and relaxed
• Head and Neck:
  • Let the head hang naturally or keep in line with the spine
  • Jaw relaxed and gaze inward or down
• Breath:
  • Inhale to create space, exhale to soften and release deeper into the fold