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POSES DIRECTORY
FORWARD BENDS
Seated Forward Bend
Practicing seated forward bend is energizing. It's great for stretching your hamstrings as well as the spine, and calves. Aim to bring your forehead to touch the knees or shins but going halfway (as pictured) is also just right if that's what your flexibility allows.
Sanskrit: paschimottanasana
Drishti: at shins or eyes closed
Counterpose: happy baby, bridge, reverse plank, bow
Materials
- Yoga mat
- Straps (optional)
Instructions
- Start in dandasana. Inhale and press your hands down into the floor to lengthen your spine. Exhale.
- Inhale and bring your arms up over your head. Spread the toes and keep the lower back drawing inward and upward.
- Exhale and bend forward, grasping your big toes with your index and middle fingers while tilting your pelvis forward.
- Inhale and lengthen the spine. Slide your hand to the outsides of your feet. Exhale and widen your elbows out and then draw your torso forward towards the feet. Lead with the chest rather than the head.
- Hold for several breaths and then slowly release.
Notes
Modifications: For a more gentle variation, sit on folded blankets to increase reach. You can also use straps to connect the hands with your feet.
Preparatory poses: cat and cow, halfway lift, downward facing dog
Follow-up poses: dandasana, happy baby, bridge, gentle twist