SeatedIntermediate
Deep Seated Forward Fold
Janu Sirsasana Variation
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About This Pose
Deep Seated Forward Fold is an intensive variation of Janu Sirsasana that emphasizes surrender and complete release. This pose deepens the hamstring stretch while encouraging practitioners to let go of tension through breath. The extended hold allows muscles to release gradually, creating lasting flexibility gains. Regular practice develops patience, improves flexibility significantly, and teaches the body to release through relaxation rather than force.
Step-by-Step Instructions
- 1
Begin in one-leg forward fold position
- 2
Allow body to settle and release
- 3
Walk hands further along the leg
- 4
Let head hang heavy and relaxed
- 5
Focus on slow, deep breathing
- 6
Hold for extended time, 1-3 minutes
Alignment Cues
- Fold completely from hips
- Release head and neck
- Let arms rest naturally
- Breathe into lower back
Benefits
- Deepens hamstring flexibility intensively
- Encourages complete muscular release
- Develops patience and surrender
- Calms mind through extended hold
- Creates lasting flexibility gains
- Teaches release through relaxation
Modifications
- Support torso with bolster
Variations
- Restorative forward fold
Cautions & Contraindications
Cautions
- Do not force depth
Avoid this pose if you have:
- Hamstring injury
- Back pain
Quick Facts
Primary Focus
spineSecondary Focus
hamstrings
Suggested Hold
60 seconds
Tags
seatedforward-foldrestorative
Equipment
yoga mat
