Seated Forward Fold (Paschimottanasana)
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A seated hip-hinge fold over straight legs that stretches the hamstrings and back, performed by leading with the chest rather than rounding the spine.
Detail
Sit with legs extended forward, feet flexed. Hinge from the hips, lengthen the spine, and fold the torso toward the thighs, reaching for the shins, ankles, or feet — going only as far as a comfortable hamstring stretch allows. Lead with the chest/sternum to keep the spine long; a slight bend in the knees protects the lower back if the hamstrings are tight. Hold and breathe, easing slightly deeper on exhalations.
A classic static hamstring/posterior-chain stretch (stretch-hamstrings-lower-back-both-legs, static-stretching). Avoid yanking into a deep round-backed fold, which loads the lumbar discs (spine-positioning); bend the knees and sit on a folded blanket to tilt the pelvis forward.
Key facts
- Hinge from the hips, lead with the chest; keep the spine long.
- Bend the knees / sit on a prop if hamstrings are tight.
- Static stretch for hamstrings and posterior chain.
Connections
- stretch-hamstrings-lower-back-both-legs — equivalent stretch.
- static-stretching — technique class.
- hamstrings — primary target.
- spine-positioning — avoid rounded-back loading.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.