Seated Forward Fold

How to do it

1. EnterFrom Staff Pose, inhale and reach your arms up. Exhale and fold forward from your hips, bringing your belly toward your thighs. Hold your shins or feet.
2. HoldDon't pull yourself down with your arms. Let the weight of your torso and your breath deepen the fold. Keep your spine long; you can bend your knees slightly. With each exhale, sink a little lower.
3. ExitInhale, lift your torso with a flat back.

Benefits

Deeply stretches the entire back of the body; calming.

Counterpose

Bridge Pose Beginner

Where it appears

• First Practice 15 min · Beginner
• Full Morning 20 min · Intermediate
• Deep Stretch 25 min · Intermediate
• Classic Full Practice 50 min · Intermediate
• Toward the Splits 25 min · Intermediate
• Yin Practice 35 min · Beginner
• First Balances 15 min · Intermediate · voice-guided in the app subscription
• Deep Backbend 35 min · Advanced · voice-guided in the app subscription
• Warm-up: Twist Round Squat, strength, backbend, rotation, and fold
• Warm-up: Back Line Stretch and strength for the back of the body on five levels, from a standing fold to Bridge Pose
• Warm-up: Heart Opener Two backbends with different mechanics — Camel Pose from the knees and Upward-Facing Dog from the floor — with active counterposes: a stretch and a forward fold

Similar poses

Easy Pose Beginner Half Lotus Pose Beginner Accomplished Pose Beginner Thunderbolt Pose Beginner Auspicious Pose Beginner Staff Pose Beginner