Seated Forward Fold stretches the back of your legs and spine while calming the nervous system. The pose should only be done with the approval of your healthcare provider, particularly if you have low back injuries.

To perform the pose properly breath purposefully and:

  1. Sit tall on sit-bones. Avoid sitting back on the tailbone.

  2. Bend knees as much as required so that you can hinge at your hips. They may have to bend a lot if your hamstrings are tight.

  3. Lift and lengthen lower back as you hinge at the hips and fold forward.

  4. Lengthen spine all the way through the back of the neck.

  5. Bring chin toward the chest and continue breathing fully.

  6. Here, my toes are pointed for greater lengthening in the back of the legs. For a deeper stretch, bring your toes toward your face.