Stretch the hamstrings and lower back and improve lumbar flexibility.
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Seated Forward Fold
Classic seated stretch for the back of the legs and lower back.
- ID: e6a0c854
- Discipline: stretching
- Level: Beginner
- Symmetry: Symmetric
- Equipment: mat
Goal
Step-by-step guide
- Sit upright on the mat with legs extended in front.
- Gently flex feet, toes pointing toward the ceiling.
- Inhale deeply and lengthen the spine upward.
- Exhale and hinge forward from the hips with a straight back.
- Reach toward shins, ankles, or feet – only as far as you feel a stretch.
- Let the head hang heavy and relax the neck.
- Hold the stretch for the prescribed time.
Breathing cues
- Inhale to lengthen the spine.
- Exhale to fold deeper into the stretch.
Common mistakes
- Rounding the back sharply instead of hinging from the hips.
- Bending the knees to reach the feet.
Recommended volume
2 to 3 holds of 45 to 60 seconds.