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

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