SeatedBeginner
Seated Forward Fold (Crossed Legs)
Seated Forward Fold Crossed
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About This Pose
Seated Forward Fold with Crossed Legs combines the benefits of a hip opener with a forward fold. The crossed-leg position externally rotates the hips while the forward fold stretches the spine and calms the nervous system. This pose is accessible to most practitioners and provides a deeply relaxing stretch for the back body.
Step-by-Step Instructions
- 1
Sit with legs crossed in a comfortable position
- 2
Inhale and lengthen through the spine
- 3
Exhale and walk your hands forward on the mat
- 4
Allow your torso to fold over your crossed legs
- 5
Rest your forehead on the mat or stacked fists
- 6
Breathe deeply into the back body
- 7
Hold for 8-10 breaths, then switch the cross of legs and repeat
Alignment Cues
- Lead with the chest when folding forward
- Keep the sitting bones grounded
- Let the head be heavy and relaxed
- Soften the shoulders away from ears
Benefits
- Opens the external hip rotators gently
- Stretches the entire back body including spine
- Calms the nervous system and reduces stress
- Releases tension in the lower back
- Accessible forward fold for most body types
Modifications
- Use bolster
Variations
- Stay upright option
Cautions & Contraindications
Cautions
- Avoid forcing fold
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
40 seconds
Tags
seatedforward-foldcalming
Equipment
yoga mat
