Seated Forward Fold
Paschimottanasana
About This Pose
Seated Forward Fold (Paschimottanasana) is a classic calming pose that stretches the entire back body from heels to head. This introspective posture soothes the nervous system, relieves stress, and creates deep stillness in the mind. The forward folding action gently compresses the abdominal organs, supporting digestion and elimination. Regular practice develops patience, flexibility, and the ability to surrender through breath rather than force.
Step-by-Step Instructions
- 1
Sit with legs extended forward together
- 2
Flex feet with toes pointing upward
- 3
Inhale and lengthen spine toward ceiling
- 4
Exhale and fold forward from the hips
- 5
Hold feet, ankles, or shins as available
- 6
Relax head and breathe into the stretch
Alignment Cues
- Lead with chest not head
- Keep spine long as you fold
- Flex feet to engage legs
- Release tension in neck
Benefits
- Stretches hamstrings and entire back body
- Calms the nervous system deeply
- Relieves stress and anxiety
- Supports digestive function
- Develops patience and surrender
- Creates mental stillness
Modifications
- Use strap
- Support knees
Variations
- Gentle forward fold
Cautions & Contraindications
Cautions
- Avoid rounding aggressively
- Bend knees if needed
Avoid this pose if you have:
- Hamstring tears
- Lower back pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
