SeatedIntermediate
Seated Forward Fold with Open Arms
Forward Fold Arm Opening
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About This Pose
Seated Forward Fold with Open Arms is a variation that emphasizes shoulder opening while maintaining the calming benefits of forward folding. By opening the arms wide, this pose releases tension in the shoulders and upper back while stretching the hamstrings. The open arm position creates space across the chest and encourages deeper breathing. Regular practice improves shoulder flexibility, releases upper body tension, and promotes relaxation.
Step-by-Step Instructions
- 1
Sit in seated forward fold position
- 2
Fold forward from the hips
- 3
Open arms wide to the sides
- 4
Let arms rest on floor or legs
- 5
Relax head and neck completely
- 6
Breathe into chest expansion
Alignment Cues
- Join hands at heart
- Fold forward with prayer
- Keep spine long
- Breathe steadily
Benefits
- Opens shoulders and chest
- Releases upper back tension
- Stretches hamstrings effectively
- Encourages deeper breathing
- Combines multiple benefits
- Promotes full body relaxation
Modifications
- Hands on floor
Variations
- Classic fold
Cautions & Contraindications
Cautions
- Avoid shoulder strain
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
spinehamstrings
Suggested Hold
40 seconds
Tags
seatedforward-foldshoulders
Equipment
yoga mat
