Seated Forward Fold, known as Paschimottanasana in Sanskrit, is a calming and introspective yoga pose that is commonly used in restorative or meditative sequences to support a sense of calm, grounding, and emotional balance. It targets the hamstrings, lower back, and spine, encouraging flexibility while promoting a gentle release of physical and mental tension.
How do you do Seated Forward Fold?
Step 1.
Begin in Dandasana – seated with your legs extended straight out in front of you.
Step 2.
Be sure to sit up tall with your spine extended and tailbone reaching away from pubic bone. Place a soft bend in your knees or elevate your hips onto props to help find this extension of your spine and hinge of your hips.
Step 3.
On an inhale, flex your feet and reach your arms overhead.
Step 4.
On an exhale, lead with your belly button as you hinge at the hips and fold your torso over your legs.
Step 5.
Grab either your big toes with your peace fingers or wrap your hands around your feet, ankles, or shins depending on your level of flexibility.
Step 6.
Extend the low back as much as possible and reach the chest forward to find length, avoid rounding through the back or shoulders.
Step 7.
Once you feel a stretch, let the spine relax, gently dropping your chin to your chest. Let the weight of your head help pull you closer.
Step 8.
You can bend your elbows to help elongate your spine and deepen the fold.
Benefits of Seated Forward Fold
Stretches the spine, hamstrings, and back muscles
Down regulating for the nervous system
Improves digestion and stimulates the abdominal organs
It can help relieve menstrual pain, sciatica, and headaches
Variations of Seated Forward Fold
If your hamstrings are weak/tight, place a deeper bend in your knees and/or sit on a prop to elevate the hips
Use a strap in either hand and wrap it around your feet if you can't make a connection with your hands
If you have more hamstring flexibility, continue to lengthen the spine by grabbing for your wrist around the outside of your feet, or use a block in front of your feet and reach for the block
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