Seated Forward Fold
PaschimottanasanaA long-hold fold over straight legs. Lengthens hamstrings, calves and the posterior spine, and is traditionally used as a quieting pose late in practice.
- 01Sit in Staff Pose, on a folded blanket if the pelvis tips back.
- 02Inhale and lengthen the spine, reaching the arms up.
- 03Hinge forward from the hips, taking hold of the shins, feet or a strap around the soles.
- 04Keep a slight bend in the knees so the fold stays in the hips rather than the lower back.
- 05Hold eight to twenty breaths, softening on each exhale.
- 01Lead with the chest, not the forehead.
- 02Bend the knees to get the belly onto the thighs.
- 03Pull gently on the strap — do not haul yourself down.
- 01Rounding hard from the lumbar spine to reach the feet, which loads the low back and stalls the hamstrings.
- 02Bouncing at the end range, which triggers a protective contraction in the muscle you are trying to lengthen.
- 03Holding the breath under tension, which keeps the nervous system braced and the tissue short.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.