Wide-Legged Seated Forward Fold

Click below to be guided through a 1 minute Wide-Legged 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 Wide-Legged Seated Forward Fold

Wide-Legged Seated Forward Fold

The Wide-Legged Seated Forward Fold is an excellent yoga pose for improving flexibility in the inner thighs and hamstrings, as well as providing a gentle stretch to the lower back.

Starting position

  1. Begin by sitting with your legs extended straight out to the sides as far as is comfortable for you.
  2. Your feet should be flexed, with your toes pointing up toward the ceiling.


  1. Sit up tall, lengthening your spine, and engage your core muscles.
  2. As you exhale, hinge forward at your hips (not your waist) while keeping your back straight. Reach your hands out in front of you, aiming to touch your toes or the floor between your legs.
  3. Continue to fold forward until you feel a stretch in your inner thighs, hamstrings, and lower back. Your goal is to maintain a straight spine throughout the stretch.
  4. Breathe deeply and evenly as you hold the stretch, allowing your body to relax into the pose.
  1. Focus on keeping your back straight throughout the stretch. Avoid rounding your back, which can strain the lower back.
  2. If you're new to this stretch, start with a comfortable leg position and gradually increase the width of your leg spread as your flexibility improves.

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