SeatedBeginner
Wide Arm Seated Forward Fold
Wide Arm Seated Fold
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About This Pose
Wide Arm Seated Forward Fold adds an expansive arm position to the traditional Paschimottanasana, opening the chest and shoulders while stretching the back body. The wide arm position helps counteract rounding of the upper back and encourages length through the side body as you fold forward.
Step-by-Step Instructions
- 1
Sit with legs extended, feet together and flexed
- 2
Extend arms out to the sides at shoulder height
- 3
Inhale and lengthen through the spine
- 4
Exhale and hinge forward from the hips
- 5
Keep arms wide as you fold forward
- 6
Eventually hands may reach the floor beside legs
- 7
Hold for 5-8 breaths
Alignment Cues
- Keep arms active and reaching
- Fold from the hips, not the waist
- Maintain length in the front body
- Breathe into the back body expansion
Benefits
- Opens the chest while stretching the back body
- Counteracts rounded shoulder posture
- Stretches the side body and intercostal muscles
- Deepens the forward fold with leverage
- Combines expansion with release
Modifications
- Use bolster
Variations
- Arms forward option
Cautions & Contraindications
Cautions
- Avoid collapsing chest
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
40 seconds
Tags
seatedforward-foldshoulders
Equipment
yoga mat
