Seated Forward Fold (Paschimottanasana)
Seated Forward Fold, or Paschimottanasana, is a calming and grounding pose that stretches the entire back body, including the hamstrings, spine, and lower back. It also promotes relaxation and introspection.
Key Points
- Alignment:
- Sit tall with your legs extended straight in front of you and feet flexed.
- Engage your core and lengthen your spine upward as you inhale.
- On an exhale, hinge at your hips to fold forward, reaching toward your feet.
- Keep your back long rather than rounding excessively—lead with your chest.
- Engagement:
- Keep your legs active by pressing the thighs into the mat and flexing the feet.
- Use your core to support the fold and protect the lower back.
- If needed, hold onto your shins, ankles, or use a strap around the feet for support.
- Focus:
- Lengthen the spine as you fold—imagine your belly reaching for your thighs.
- Relax your shoulders away from your ears to release tension in the upper body.
- Keep your neck soft, allowing your gaze to settle toward your legs or feet.
- Breath:
- Inhale to create space and lengthen your spine.
- Exhale to fold deeper, relaxing into the stretch.