Seated Forward Fold
Paścimottānāsanaपश्चिमोत्तानासन
A seated fold that lengthens the back body and turns attention inward.
- Foundational
- 30–60 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
Photograph · Forward folds
How to practice
- 01
Sit with the legs extended and the feet flexed.
- 02
Lift the hips onto a blanket if the pelvis rolls backward.
- 03
Inhale, lengthen the spine and reach the arms up.
- 04
Exhale and hinge forward from the hips, hands to the legs or feet.
- 05
Keep the neck long and the breath steady.
Benefits
- Stretches hamstrings, calves and the lower back
- Calms the mind
- Improves hip flexion mobility
- A useful counterpose to backbends
Breath
Inhale to lengthen; exhale to fold a little more without forcing.
Cautions
Variations
- With a strap
- Loop a strap around the feet for a supported fold.
- Seated on a blanket
- Tilts the pelvis forward and eases the fold.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.