Paschimottanasana

Seated Forward Bend

BackHamstrings
Seated Forward Bend demonstrated on a yoga mat

How to do Seated Forward Bend

  1. Extend both legs in front of you, leaving a slight bend in your knees.
  2. Flex both feet, drawing your toes toward your shins.
  3. Lift your chest and lengthen your spine before folding.
  4. Tip forward from your hips, keeping your knees slightly bent.
  5. Rest your hands where they reach on your legs, without pulling.
  6. Let your shoulders move away from your ears.
  7. Fold only as far as comfortable; your head does not need to touch your legs.
  8. Let your head follow the line of your spine rather than reaching your chin forward.
  9. Release your hold and bring your torso upright slowly.

Benefits

A seated forward fold offers a stretch along the backs of your legs, including your calves.

Further reading: Seated Forward Bend

Variations

Hold your feet lightly, keeping your elbows soft rather than pulling yourself deeper. Bend both knees more if the stretch behind your legs feels too strong.