SeatedBeginner
Seated Reach Forward
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About This Pose
Seated Reach Forward is a dynamic stretch that extends through the fingertips while elongating the spine. This active pose strengthens the back muscles while stretching the hamstrings and creates length from the tailbone through the crown of the head. It's an excellent warm-up for deeper forward folds.
Step-by-Step Instructions
- 1
Sit with legs extended straight in front
- 2
Flex your feet and engage your leg muscles
- 3
Inhale and reach arms overhead
- 4
Exhale and reach forward toward your toes
- 5
Keep the spine long—reach out, not down
- 6
Imagine lengthening the space between vertebrae
- 7
Hold for 5 breaths, then release
Alignment Cues
- Lead with the chest, not the head
- Keep spine long rather than rounding
- Reach through the fingertips
- Keep legs active and engaged
Benefits
- Lengthens the entire spine actively
- Strengthens the back extensor muscles
- Stretches the hamstrings gently
- Prepares for deeper forward folds
- Improves posture through active engagement
Modifications
- Bend knees
Variations
- Seated reach balance
Cautions & Contraindications
Cautions
- Do not tense shoulders
- Stay controlled
Avoid this pose if you have:
- Shoulder pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedbalancecore
Equipment
yoga mat
