Seated Forward Fold

Click below to be guided through a 1 minute Seated Forward Fold stretch


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If you feel any pain during a stretch, stop immediately and consult a healthcare professional or physical therapist.

A person performing the Seated Forward Fold

Seated Forward Fold

The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretching exercise that primarily targets the hamstrings, lower back, and calves. It involves sitting on the floor with your legs extended straight in front of you and then bending forward from the hips to reach towards your feet or beyond. The key is to maintain a straight back and avoid rounding the spine excessively.

Starting position

  1. Sit on the floor with your legs extended straight out in front of you.
  2. Flex your feet, so your toes are pointing upward.


  1. Inhale deeply, lengthening your spine and sitting tall.
  2. Exhale slowly as you start to hinge at your hips and bend forward from your waist, leading with your chest.
  3. Reach your hands towards your feet, ankles, or shins, depending on your flexibility. If you can't reach your feet, it's okay to hold onto your calves or use a towel around your feet to assist you.
  4. Keep your back straight as you fold forward, and avoid rounding your shoulders or back.
  5. Focus on lengthening your spine with each inhale and deepening the stretch with each exhale.
  6. Hold the position breathing deeply and relaxing into the stretch.
  7. To come out of the pose, engage your core muscles and slowly rise back up to a seated position.

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