Seated Forward Fold

You Should Feel

Stretch through the backs of your legs and along your spine. Softness in your face and jaw.

How to Get Into the Pose

• 1Sit with legs extended, feet flexed
• 2Sit up tall before folding forward from your hips
• 3Reach forward with your chest, not by rounding your back
• 4Hands rest on shins, ankles, or feet (or use a strap around your feet)
• 5Keep your neck relaxed

Modifications

• •If hamstrings are tight: Bend your knees, use a strap around your feet, or sit on a blanket
• •If low back is rounding: Focus on lengthening your spine rather than reaching your head to your knees
• •To deepen: Draw your chest closer to your thighs while maintaining spine length