Forward folds can be both calming and cooling. Though your muscles will be tight if you are cold, so be cautious when stretching or find a warm space.

seated forward fold - Paschimottanasana

  1. Sit down with legs stretched out in front of you. If you have tight hamstrings, you might want to grab a folded blanket or towel to sit on – I’m using a rock in this photo (not as comfortable but still works).
  2. Flex your toes towards you.
  3. Let your knees bend slightly, or more if your legs are tight.
  4. Lift up through your chest and then hinge at the hips as you lean forward.
  5. Try to bring your navel forward, instead of rounding your spine.
  6. Your hands can rest on the ground or grab your legs, calves, ankles or feet. Or use a strap around your feet – whatever feels comfortable and doesn’t hurt your back.
  7. Rest here for 1-2 minutes. Let your eyes close and focus on a natural pace in your breath. Let your exhales grow a little longer and with each exhale, see if you can relax the back of your legs and allow your upper body to hinge further forward.
  8. Breath in as you lift your chest forward and up, as you exhale holding on to your legs, let your head come forward and push your upper back backwards.
  9. Then lift your chest up and shake your legs.
  10. Take a little rest and repeat – is the stretch more accessible?
Calm, cool and stretch legs with seated forward fold – Paschimottanasana

You might also like:

legs up the wall - viparita karaniCool down and relax with legs up the wall – Viparita Karani wide leg forward fold - Prasarita PadottanasanaStretching thighs and hamstrings with wide leg forward fold Viparita karani with a chairRecovering – legs up the wall man with eyes closing breathing slow with clouds behindA longer but not deeper breathe
Tagged on: