SeatedBeginner
Seated Forward Fold with Bent Knee
Janu Sirsasana Soft
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About This Pose
Seated Forward Fold with Bent Knee is a gentle variation that reduces intensity while maintaining the benefits of forward folding. By keeping the knee bent, this pose accommodates tight hamstrings and protects the lower back. The softer approach makes it ideal for beginners, those recovering from injury, or practitioners seeking a more restorative experience. Regular practice gradually builds flexibility while maintaining comfort and safety.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Keep a generous bend in both knees
- 3
Inhale and lengthen the spine
- 4
Exhale and fold forward gently
- 5
Rest hands on legs where comfortable
- 6
Breathe and allow gradual release
Alignment Cues
- Keep bent knee grounded
- Reach toward extended foot
- Maintain spine length
- Square hips forward
Benefits
- Gently stretches hamstrings
- Protects lower back
- Accommodates tight muscles
- Ideal for beginners
- Suitable for injury recovery
- Builds flexibility safely
Modifications
- Use bolster
Variations
- Restorative fold
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
45 seconds
Tags
seatedforward-foldgentle
Equipment
yoga mat
