TUTORIAL: Seated Forward Fold

Seated Forward Fold


Kiana Ng Yoga


This pose works at calming the nerves and mind, acting as a great way to soothe anxiety and stimulation. Paschimottanasana is also good for lengthening the spine as you reach the heart towards the toes!

Alignment Principles 

  • Start in Dandasana (staff pose)
  • Inhale to lengthen the spine
  • Exhale to fold forwards over the thighs, focusing on keeping the spine long, as you reach towards your flexed feet
  • As you fold forwards, draw up the pelvic floor and engage the quads and inner thighs to activate your mula bandha
  • Fold from the hips, sending the tailbone back, thinking about reaching your belly to your thighs first. Head should come down last
  • Use inhales to create space in the body and exhales to release tension from the legs to fold deeper

Prep. Poses:

  • Dandasana (Staff Pose)
  • Janu Sirsasana (Head to Knee Pose)
  • Uttanasana (Standing Forward Fold)


  • Use a strap around the soles of your feet
  • Sit on a block, bolster or blanket to help tilt your pelvis as you fold forwards
  • Place block or rolled up blanket under the knees to create more ease in the pose
  • Use a block around the soles of your feet, grabbing the edges of the block to deepen this pose or grab opposite wrist

The Purification of Water



Kiana Ng Yoga

Water is a natural purification and cleansing system, not to mention its many other benefits! To fully experience these benefits, we are supposed to drink around 8 cups of water a day. Do you? If not, I’m sure the benefits below will motivate you to drink more water!

  1. Clearer Skin. Water acts as a purification system to flush out toxins that can clog our pores and cause acne!
  2. Weight Loss. A lot of the time our thirst is mistaken for hunger, causing us to eat when we should be drinking water! Studies show that people who drink water before a meal lose weight faster than those who don’t due to the fact that water can fill you up.
  3. Helps Digestion and Elimination. Through dissolving fats and fibers, water helps flush waste products out and reduces constipation.
  4. Improves Mood. Studies show that any rate of dehydration negatively impacts the mind. By drinking water, your state goes up!
  5. Prevents Headaches. Lack of water is strongly related to the cause of headaches and migraines. Studies show that most people experience relief from headaches within 30 minutes after drinking water!
  6. Increases Energy. Staying hydrated can help increase your energy, especially after a workout.
  7. Protects Cartilage & Joints. The cartilage surrounding our bones is made up mostly of water so to keep this healthy, we need to stay hydrated.
  8. Helps With Your Hangover. Hangovers are caused from dehydration. So having a glass of water with each drink you have will keep you hydrated and prevent the pain of the morning after!
  9. Clears Congestion. Diffusing water and inhaling the steam helps to remove congestion!
  10. Balances Our Fluids. Our bodies are made up of around 60-70% of water, meaning that the more water we drink, the more easily the water in our bodies can do the job it’s meant to do!

With love,



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