Beginner · follow along

Seated Forward Bend

Paschimottanasana

A quiet, calming stretch. Bend your knees as much as you need, and lead with your chest rather than reaching for your toes.

4 gentle steps · about a minute

Step 1 of 4

Sit with legs forward

Sit with your legs extended in front of you, and sit up tall on your sitting bones.

Lengthen up through the spine.

Step 2 of 4

Breathe in and reach your arms up, making your spine as long as you can.

Grow tall on the breath in.

Step 3 of 4

Breathe out and fold forward from your hips, reaching toward your feet while keeping your back long rather than rounded.

Fold a little on each breath out.

Step 4 of 4

Let your shoulders relax and stay where it feels good, breathing into the back of your body.

Easy, unforced breath.

All steps complete

That is Seated Forward Bend. A soothing stretch for the whole back of the body. Here is Michelle in the full pose.

Good for: Stretches the back body and hamstrings and has a calming effect.