seated forward fold/bend
lengthens spine * calming
MUSCLES: gastrocnemius * hamstrings * gluteus maximus * erector spinae
MODIFICATIONS: Be mindful of body alignment: bend your knees, extend through the spine & lift your chest
- Can’t reach feet? Use a yoga strap
PROCEED WITH CAUTION: If you have problems with any intervertebral discs, be careful of all straight-leg seated forward bends
- Avoid rounding your back as you fold forward. Cases of sciatic nerve compression in this pose have been reported.
- Do not hold pose for extended period of time.