Forward FoldBeginner
Gentle Seated Forward Fold
Paschimottanasana
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About This Pose
Gentle Seated Forward Fold offers the benefits of Paschimottanasana with a softer, more accessible approach. This variation respects individual flexibility limitations while still providing a meaningful stretch for the hamstrings and back. The gentle approach makes it suitable for beginners, those with tight hamstrings, or practitioners recovering from injury. Regular practice gradually builds flexibility while maintaining safety and comfort.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Keep generous bend in knees
- 3
Inhale and sit tall
- 4
Exhale and fold forward gently
- 5
Rest hands where comfortable
- 6
Breathe and allow gradual release
Alignment Cues
- Hinge from hips gently
- Keep spine long
- Relax head and neck
- Breathe into back body
Benefits
- Accessible for all flexibility levels
- Safely stretches hamstrings
- Respects body limitations
- Builds flexibility gradually
- Suitable for recovery
- Maintains comfort throughout
Modifications
- Use bolster or pillow
Variations
- Gentle forward fold
Cautions & Contraindications
Cautions
- Avoid collapsing chest
- Move slowly
Avoid this pose if you have:
- Acute back pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
gentleseatedstretch
Equipment
yoga mat
