Seated Forward Bend A

Paschimottanasana A

Seated Forward Bend A folds the torso over both straight legs, reaching the hands to the feet with the spine long. It is the archetypal forward fold of the Primary Series, stretching the entire back line from heels to neck. The fold hinges from the hips, not the waist.

Alignment cues

• Sit tall with the legs straight and feet flexed
• Hinge from the hips, chest reaching toward the feet
• Hold the feet or wrist-bind and lengthen the spine

Benefits

• Stretches the hamstrings and entire back body
• Calms the nervous system
• Encourages introspection

Modifications

• Bend the knees if the hamstrings are tight
• Use a strap around the feet if they're out of reach