Forward FoldBeginner
Seated Forward Hold
Paschimottanasana
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About This Pose
Seated Forward Hold is a sustained forward fold that deepens the stretch in the hamstrings and back while calming the mind. The holding aspect of this pose allows the muscles to release gradually, creating deeper flexibility over time. This pose activates the parasympathetic nervous system, reducing stress and promoting relaxation. The sustained hold builds patience and teaches the body to release tension through breath and time rather than force.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Inhale and lengthen spine
- 3
Exhale and fold forward
- 4
Hold feet, ankles, or shins
- 5
Relax head and neck
- 6
Hold for extended time breathing
Alignment Cues
- Even weight
- Relax neck
Benefits
- Deepens hamstring flexibility
- Calms the nervous system
- Reduces stress effectively
- Builds patience and awareness
- Releases tension gradually
- Promotes deep relaxation
Modifications
- Use bolster
Variations
- Restorative forward fold
Cautions & Contraindications
Cautions
- Avoid bouncing
Avoid this pose if you have:
- Disc injury
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
seatedrestorativeforward-fold
Equipment
yoga mat
