Forward FoldBeginner
Seated Forward Fold
Paschimottanasana
S
Pose illustration
About This Pose
Seated Forward Fold is a classic yoga pose that stretches the entire posterior chain of the body. The name translates to "intense stretch of the west," referring to the back of the body, which faces west in traditional practice. This pose is both grounding and introspective.
Step-by-Step Instructions
- 1
Sit with legs extended in front of you
- 2
Flex feet, pressing heels away
- 3
Sit tall on your sit bones
- 4
Inhale and reach arms overhead
- 5
Exhale and hinge forward from hips
- 6
Reach for feet, ankles, or shins
- 7
Keep spine long as you fold
- 8
Let head relax toward legs
- 9
Hold for 1-3 minutes
- 10
Inhale to slowly rise up
Alignment Cues
- Sit on sit bones with legs extended
- Flex feet, pressing through heels
- Hinge from the hips, not the waist
- Keep spine long as you fold
- Reach for feet, ankles, or shins
- Relax shoulders away from ears
- Keep neck in line with spine
Benefits
- Stretches spine, shoulders, and hamstrings
- Calms the nervous system
- Relieves stress and mild depression
- Stimulates liver, kidneys, and ovaries
- Improves digestion
- Helps with insomnia
Modifications
- Sit on a folded blanket to tilt pelvis
- Use a strap around feet
- Bend knees generously
- Place bolster over legs to rest on
Cautions & Contraindications
Cautions
- Keep spine long, dont round excessively
- Bend knees if hamstrings are tight
- Lead with the chest, not the head
Avoid this pose if you have:
- Back injury (sit on blanket)
- Diarrhea
- Asthma (modify)
Quick Facts
Breath Cue
Inhale to lengthen the spine, exhale to fold deeper from the hips
Target Areas
hamstringslower backshoulders
Suggested Hold
30-60 seconds or 5-10 breaths