Cross-Legged Forward Fold

Adhomukha Svastikāsana

Cross-Legged Forward Fold
CategorySeated & Forward Folds TypeStretch LevelBeginner Hold60 sec MusclesBack, Hips BreathingLong, soft exhales

A variation of: Auspicious Pose

How to do it

  1. EnterSitting cross-legged, fold forward from your hips and stretch your arms far forward along the floor.
  2. HoldKeep your sit bones heavy and let your forehead move toward the floor. Your back and shoulders lengthen after your arms, without strain.
  3. ExitInhale to come up. Switch the cross of your legs and repeat if you like.

Benefits

A calming forward fold that gently stretches the back.

Cautions

  • Knee discomfort — sit on a prop

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

Similar poses

Easy Pose Easy Pose Beginner Half Lotus Pose Half Lotus Pose Beginner Accomplished Pose Accomplished Pose Beginner Thunderbolt Pose Thunderbolt Pose Beginner Staff Pose Staff Pose Beginner Seated Forward Fold Seated Forward Fold Beginner

Updated: