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Paschimottanasana
Seated Forward Fold
Cool-down after study movement Best used evening.
Photo: Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons Source and licence
Prepare your seat Sit on a firm surface or folded blanket so the pelvis feels stable and comfortable.
Set your legs Arrange the legs as required for the pose without forcing the knees, ankles, or hips.
Ground the sitting bones Distribute your weight evenly and avoid collapsing to one side.
Lengthen the spine Lift through the crown of the head while keeping the ribs and lower back relaxed.
Move into the pose Fold from hips and breathe naturally. Keep the movement smooth and within a comfortable range.
Relax unnecessary tension Soften the jaw, shoulders, hands, and face while maintaining gentle postural support.
Breathe steadily Breathe slowly and naturally Avoid holding the breath.
Release slowly Come out of the pose gradually and return to a neutral seated position before changing sides or standing.
Avoid forcing range or holding the breath.
Bend knees or use a strap.
Increase duration or progress only when comfortable.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.