Seated Forward Fold

Instructions

1. 1Sit on the floor with both legs extended straight in front of you, feet flexed and spine tall.
2. 2Place your hands on your thighs and inhale to lengthen the spine, lifting the crown of the head upward.
3. 3On an exhale, hinge forward from the hips — not the waist — keeping the back as flat as possible.
4. 4Walk your hands toward your feet, shins, or ankles, depending on your flexibility.
5. 5Hold the outer edges of your feet or use a strap around the soles if you cannot reach.
6. 6With each inhale, lengthen the spine; with each exhale, deepen the fold without rounding the lower back.
7. 7Hold for 5–10 breaths, then press your hands into the floor and slowly return upright on an inhale.

Contraindications & precautions

• ⚠Herniated lumbar disc — avoid deep forward flexion, which increases pressure on the discs; keep the spine neutral or use a rolled blanket under the knees.
• ⚠Recent hamstring injury — pulling forcefully toward the feet can aggravate the tear; stay well within a pain-free range.
• ⚠Sciatica — forward folds can intensify nerve compression; bend the knees generously and stop if tingling or numbness appears.