Seated Forward Fold
Paschimottanasana · A seated stretch for the whole back of the body — hamstrings, calves and spine.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Seated Forward Fold
- 1Sit with your legs straight out in front, feet flexed.
- 2Sit tall, then hinge forward from your hips, reaching toward your feet.
- 3Hold your shins, ankles or feet — wherever you reach without rounding hard.
- 4Relax your neck and breathe for 8–10 breaths, easing a little further on each exhale.
When to pick it: Pick it to finish a workout or wind down at night. Sit on a folded blanket to make it easier.
Form cues
- Hinge from the hips, not the upper back
- Bend the knees if the hamstrings are tight
- Exhale to fold deeper
Common mistakes
- Yanking yourself forward with the arms
- Rounding hard from the upper back
- Holding the breath
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.