Seated Forward Fold

Fold from the hips, not the waist

The fold should start at the hip joints, with the pelvis tipping forward. If the hamstrings are tight, the pelvis tilts back instead and the lower back rounds, which is where people feel strain. Sitting on a folded blanket tips the pelvis forward and makes a big difference. Think of bringing the belly towards the thighs rather than the nose to the knees.

Tight hamstrings? Use these

• Sit on a folded blanket or cushion so the hips are higher than the heels
• Bend the knees, as much as you need, so the belly can rest on the thighs
• Loop a strap around the soles of the feet and hold it with straight arms
• Rest the chest on a bolster or cushion on the legs for a restorative version

Active or passive?

In an active version, you keep the spine long and move a little deeper with each exhale for 5 to 10 breaths. In a passive or Yin-style version, you let the spine round gently, support the body with props and stay for 2 to 5 minutes, letting gravity do the work. Both are useful; choose based on how your body feels and the aim of your practice.

Safety

Keep the knees bent and avoid deep rounding if you have a lower back injury, a disc problem or sciatica. In pregnancy, widen the legs so the belly has room. Ease off if you feel pulling behind the knee or in the sit bones rather than along the back of the legs.