Seated Forward Fold

Seated Forward Fold (Paschimottanasana) is a fundamental seated pose that stretches the entire back of the body — hamstrings, calves, lower back, and upper back. It is a cornerstone of both Ashtanga Yoga's Primary Series and Yin Yoga, appearing in virtually every yoga tradition.

The Pose

Sit with legs extended in front (Dandasana — Staff Pose). Inhale to lengthen the spine. On the exhale, hinge forward from the hips — not by rounding the spine — reaching toward the feet. Ideally, the hands reach the feet, fingers hook around the toes, and the torso folds fully onto the legs.

The Critical Distinction: Hip Fold vs. Spine Round

The most common mistake in Seated Forward Fold is rounding the spine to reach the feet rather than hinging from the hip joint. This puts stress on the lumbar discs and misses the hamstring stretch entirely.

If the hamstrings are tight, a genuine hip hinge is only possible with bent knees or a strap around the feet. Using a strap allows the spine to stay long while the hamstrings receive the intended stretch.

Levels and Modifications

Strap: Loop a strap around the feet. Hold the strap and walk hands along it as flexibility allows, maintaining spine length.

Bent knees: Significant bend in the knees allows the torso to fold over the thighs with a long spine.

Bolster on thighs: In restorative yoga, a bolster on the thighs creates a surface for the torso to rest on without compressing.

Ashtanga Context

In Ashtanga's Primary Series, Paschimottanasana is held for a long time — five to ten breaths in three successive variations — making it one of the most sustained and transformative poses in the sequence.