Seated forward fold

3 × 30-60s  ·  Equipment: No equipment, Mat

Muscle groups: Back · Legs & glutes

How to do seated forward fold

1. Sit on the mat with your legs extended forward and toes pointing up.
2. Inhale and lengthen your spine upward, reaching your arms overhead.
3. Exhale and hinge from your hips, not your waist, bringing your chest toward your thighs.
4. Hold your feet or ankles without forcing. If your hamstrings feel tight, keep your knees slightly bent.
5. Hold the pose breathing slowly and deeply; relax your shoulders away from your ears.

Mistakes to avoid

• Do not round your back to reach lower: it is better to bend your knees and keep your spine long.
• Do not bounce toward the floor or force the stretch with jerky movements.
• Stop if you feel sharp pain in the lower back or a strong pull in the hamstring.
• Keep your chin and neck relaxed while lengthening your whole spine.

Progression

• Progress through flexibility and breathing, not load: each week try to hold the position a few seconds longer.
• Once you master the fold with straight knees, gradually straighten your legs fully week by week.
• Only deepen the fold if your back stays straight; the goal is to relax your shoulders and calm your breath in the pose.