Forward FoldBeginner
Seated Forward Fold (Deep)
Paschimottanasana
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About This Pose
Deep Seated Forward Fold (Paschimottanasana) is an intense stretch for the entire back body, from the heels to the crown of the head. This foundational pose stretches the hamstrings, calves, and spine while calming the nervous system and quieting the mind. The forward folding action stimulates the abdominal organs and can improve digestion. Regular practice develops patience and teaches the body to release through breath rather than force.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Flex feet and engage legs
- 3
Inhale and lengthen spine tall
- 4
Exhale and fold from hips
- 5
Reach for feet or beyond
- 6
Keep spine long as you deepen
Alignment Cues
- Lengthen spine first
- Fold gradually
- Breathe deeply
Benefits
- Intensely stretches back body
- Calms nervous system deeply
- Stimulates digestive organs
- Quiets the mind
- Develops patience
- Improves overall flexibility
Modifications
- Use strap around feet
- Bend knees slightly
Variations
- Seated forward bend
Cautions & Contraindications
Cautions
- Avoid rounding the lower back
- Do not force the fold
Avoid this pose if you have:
- Hamstring injuries
- Lower back pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
spinelegs
Suggested Hold
60 seconds
Tags
forward foldseatedstretch
Equipment
yoga mat
