The quintessential seated forward fold that stretches the entire back body — from the heels to the crown of the head — with a calming, introspective quality.
Deeply stretches hamstrings and spine, calms the nervous system, stimulates digestive organs, relieves stress and mild depression, improves kidney function
Sit with legs extended. Flex feet, pressing through heels. Inhale, lengthen spine tall. Exhale, hinge forward from hips. Reach for feet, shins, or use a strap. Keep spine long rather than rounding. Relax head and neck.
Prioritize a long spine over reaching the feet. Bend knees slightly if needed. Use a strap to maintain length. Each exhale, allow a gentle release deeper.
Hold 1-5 minutes, breathing deeply
Herniated disc, sciatica, hamstring tears, asthma