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
- Family
- Forward fold
- Hold
- 1–3 minutes
- Works
- Hamstrings, calves, back
- Lead with the heart
- Belly toward thighs
- Let gravity work
Step by step
How to do Seated Forward Fold
Begin Begin in Staff Pose.
- 01
Sit in Staff Pose on a folded blanket.
- 02
Inhale and lengthen up, arms overhead if you like.
- 03
Exhale and hinge forward from the hips, keeping the spine long.
- 04
Hold the shins, ankles, feet or a strap around the feet.
- 05
Bend the knees if needed so the belly moves toward the thighs.
- 06
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
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”
Common mistakes
Rounding the lower back early and yanking on the feet.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend knees; use a strap; rest torso on a bolster.
Variations
- Head-to-Knee Pose
- Restorative bolster version
Props
- Blanket under hips
- Strap around feet
- Bolster on thighs
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Keep knees bent with back injury or sciatica. Avoid compressing the belly in pregnancy (widen legs).
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Praised in the Hatha Yoga Pradipika as among the foremost asanas.
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.
