Forward FoldBeginner
Gentle Seated Forward Reach
Paschimottanasana
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About This Pose
Gentle Seated Forward Reach is an accessible forward fold that stretches the back body while maintaining ease and comfort. This modified pose allows practitioners to experience the calming benefits of forward folding without strain. The gentle approach makes it suitable for beginners, those with limited flexibility, or practitioners seeking a restorative practice. Regular practice improves flexibility gradually while calming the nervous system.
Step-by-Step Instructions
- 1
Sit with legs extended forward
- 2
Keep slight bend in knees
- 3
Inhale and lengthen spine
- 4
Exhale and reach forward gently
- 5
Rest hands on shins or thighs
- 6
Breathe and relax into stretch
Alignment Cues
- Spine long
- Neck relaxed
Benefits
- Accessible for all levels
- Stretches back body gently
- Calms nervous system
- Improves flexibility gradually
- Suitable for limited mobility
- Provides restorative benefits
Modifications
- Use strap
Variations
- Gentle forward fold
Cautions & Contraindications
Cautions
- Avoid forcing depth
Avoid this pose if you have:
- Acute back pain
Quick Facts
Primary Focus
spineSecondary Focus
hamstrings
Suggested Hold
40 seconds
Tags
seatedforward-foldgentle
Equipment
yoga mat
