Seated Forward Bend C

Paschimottanasana C

Seated Forward Bend C completes the forward-fold series with the deepest bind, wrapping one hand around the wrist past the feet. It is the fullest expression of the seated fold, laying the torso along the legs. The three variations progressively deepen the same shape.

Alignment cues

• Clasp one wrist beyond the flexed feet
• Draw the torso long over the legs
• Soften the shoulders and let the fold deepen on each exhale

Benefits

• Intensifies the hamstring and spine stretch with the wrist bind
• Builds grip and shoulder engagement
• Calms the nervous system

Modifications

• Hold the feet or a strap instead of binding the wrist
• Bend the knees slightly to protect the low back