Pose library›Forward fold
Beginner · Forward fold

Seated Forward Bend
Paschimottanasana

A seated forward fold that lengthens the back body with patient, supported breathing.

Instructional illustration of Seated Forward Bend
LevelBeginner
Pose typeForward fold
Primary focusHamstrings, Back

How to practice Seated Forward Bend

  1. Begin in Staff Pose.
  2. Inhale to lengthen the spine.
  3. Hinge from the hips and reach toward the legs.
  4. Rest the hands wherever they arrive without pulling.

Practice tips

  • Use a strap around the feet.
  • Keep the knees softly bent.
Practice note: Avoid rounding aggressively or forcing the hamstrings.
AdvertisementReserved for a relevant, non-intrusive sponsor