FORWARD FOLDS · BEGINNER
Seated Forward Fold
Paścimottānāsana
A seated pose that folds gently forward over straight or bent legs, lengthening the back of the body without forcing.
Also known as: Seated Forward Bend, Paschimottanasana
At a glance
- Level
- Beginner
- Type
- Forward folds, Seated poses
- Body focus
- Hamstrings, Spine
- You will need
- Mat, Blanket, Strap
- How long
- 5–10 slow breaths.
How to practise
Start here: Sit on your mat with your legs stretched out in front of you. If your lower back rounds, sit on the edge of a folded blanket or cushion and bend your knees.
- Sit tall, with your feet hip-width apart and your toes pointing up.
- Bend your knees as much as you need to keep your back long.
- As you breathe in, lengthen up through your spine.
- As you breathe out, fold forward from your hips, leading with your chest rather than your head.
- Rest your hands wherever they reach comfortably, on your thighs, shins or ankles, or hold a strap looped around your feet.
- Stop where you feel a gentle stretch, not pain, and let your neck relax.
- Stay for a few breaths, easing a little further only if it feels comfortable.
Breath: Breathe in to lengthen your spine. Breathe out to soften, without pulling yourself further forward.
Coming out: Breathe in and slowly roll up to sitting, bringing your head up last. Bend your knees and rest.
Benefits
- Stretches the backs of the legs
- Invites length through the back
- Many people find the quiet, folded shape settling
Common mistakes
-
Pulling yourself forward with your arms
Try instead: Let your arms rest, and let your breath and time do the work.
-
Rounding the lower back to reach the toes
Try instead: Sit on a folded blanket and bend your knees. Reaching your toes is not the aim.
-
Locking the knees straight
Try instead: Keep a soft bend in your knees throughout.
Make it easier
- Sit on a folded blanket or cushion so your pelvis can tip forward more easily.
- Bend your knees generously, even resting your chest on your thighs.
- Loop a strap or scarf around the balls of your feet and hold it with both hands.
- Rest your forehead on a bolster or cushion placed along your legs.
Cautions
- Ease off if you feel a sharp or pulling sensation behind your knees.
- If you have a history of back problems, keep your knees bent, move gently, and check with a health professional first.
- Keep your lower back comfortable. Ease off straight away if you feel pinching or pain there.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
In practice, the fold in this pose is often small. A long back with bent knees is a complete version of Seated Forward Fold.
Let it be an unhurried pose. Forward folds tend to open slowly, over many breaths and many practices.