Seated Forward Fold
Paschimottanasana stretches the 'west side' of the body — the back of the body from heels to head. Use a strap and bent knees so you fold from the hips.
- Level
- Beginner
- Hold
- 1–3 minutes
- Focus
- Back-body stretch and calm
- Steps
- 6 cues · ~1 min
- Lead with the heart
- Belly toward thighs
- Let gravity work
Step by step
How to do Seated Forward Fold
StartBegin in Staff Pose.
- 1
Sit in Staff Pose on a folded blanket.
- 2
Inhale and lengthen up, arms overhead if you like.
- 3
Exhale and hinge forward from the hips, keeping the spine long.
- 4
Hold the shins, ankles, feet or a strap around the feet.
- 5
Bend the knees if needed so the belly moves toward the thighs.
- 6
Once you reach your edge, let the spine round gently and relax.
- ↩
Coming out. Inhale and slowly roll up to sitting.
Breath
Long exhales; lengthen on inhale, fold a little more on exhale.
Focus
Back-body stretch and calm
Why practise it
Stretches hamstrings and back; traditionally regarded as soothing and introspective.
Alignment
Cues & common mistakes
Aim for Move from the hip creases; avoid pulling yourself down with the arms.
Teacher’s cues
- “Lead with the heart”
- “Belly toward thighs”
- “Let gravity work”
Watch out for
Rounding the lower back early and yanking on the feet.
Make it yours
Easier, harder, supported
Bend knees; use a strap; rest torso on a bolster.
- Head-to-Knee Pose
- Restorative bolster version
- Blanket under hips
- Strap around feet
- Bolster on thighs
In a sequence
Where it fits in a flow
BeforeStaff Pose
BeforeHead-to-Knee Pose
This poseSeated Forward Fold
AfterBridge Pose
AfterReclined Twist
Good to know
Questions
Should I round my back in seated forward folds?
Hinge from the hips first. A gentle round at the end is fine once you are relaxed.
Praised in the Hatha Yoga Pradipika as among the foremost asanas.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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