This seated pose looks simple but with proper alignment you should feel a stretch. The introverted posture can also provide a calming moment of reflection.
SEATED FORWARD FOLD BENEFITS
- stretches the entire back body
- encourages soothing focus on the breath
- stimulates internal organs
HOW TO DO SEATED FORWARD FOLD
1. Sit on your mat with your legs reaching straight out in front of you.
2. Place your hands on either side of your hips to ground yourself evenly on the sit bones.
3. Inhale, reach the arms up, and sit up tall so your body is at a 90 degree angle.
4. Exhale and fold over the legs, keeping your back straight and creasing at the hip. Keep a tall spine as you fold over the legs.
5. Let your arms spill over your legs to grasp either the outside edges of the feet, ankles, or shins.
6. Let your head and neck release.
MODIFICATIONS FOR BEGINNERS
- Some instructors teach this pose with straight legs, while others prefer generously bent knees. Try both to see which you prefer.
- Sit up on a folded blanket to support the hips.
- Try placing a block between the shins to give your head and neck an elevated place to rest and release more easily.
- For easier reach, place a yoga strap around the bottoms of your feet and grasp on to it.