SeatedBeginner
Restorative Seated Fold
Seated Restorative Forward Fold
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About This Pose
Restorative Seated Fold is a deeply calming forward bend supported by props that allows complete relaxation of the nervous system. This healing pose uses bolsters, blankets, or blocks to fully support the body, enabling total surrender. The supported position activates the parasympathetic nervous system, reducing stress hormones and promoting deep rest. Regular practice provides profound relaxation and recovery from the demands of daily life.
Step-by-Step Instructions
- 1
Sit with legs extended or comfortable
- 2
Place bolster or pillows on thighs
- 3
Inhale and lengthen spine
- 4
Exhale and fold onto support
- 5
Let arms rest where comfortable
- 6
Surrender completely and breathe
Alignment Cues
- Fold forward without effort
- Support head if needed
- Allow arms to hang
- Breathe into back body
Benefits
- Deeply calms nervous system
- Reduces stress hormones
- Allows complete surrender
- Promotes profound rest
- Supports healing recovery
- Activates parasympathetic response
Modifications
- Use bolsters
Variations
- Restorative seated fold
Cautions & Contraindications
Cautions
- Support torso fully
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
full bodySecondary Focus
spine
Suggested Hold
60 seconds
Tags
seatedrestorativecalming
Equipment
yoga mat
