I’m trying to get back into the groove of being more yoga! And I’m tasking myself to study one pose every day. Today:

The Seated Forward Fold

I can touch my toes – always have been able to but what’s down there is always different.

Ensure you can feel your sit bones grounded, engage your legs from your calves to your quad and flex your feet back towards you. Lengthen your spine to the crown, stacking the centre of your belly, chest, throat and crown. Soften face. Inhale and float your hands up to the sky, and exhale, bending from the hips reach foward. Keep you spine straight and try not to hunch your shoulders, breathe should remain constant and easy. Reach for toes, calves, knees or wherever is your edge. Continue to feel the breath travelling in and out of your body and feel yourself fall deeper into the pose on your exhales. Stay here for at least 5 breaths and rise up on an inhale.

Modifications/ Considerations

  •  a strap can be used to help deepen the pose, wrap around the ball of both feet and ease your hands up the strap to go deeper.
  • if knees or back are an issue, keep knees bent or supported.

The good stuff:

  • calms brain and relieves stress
  • stretches spine, shoulders and hamstrings
  • stimulate liver, kidneys, shoulders and uterus
  • improves digestion
  • Helps relieve symptoms of menopause and menstrual discomfort
  • soothes headaches and anxiety and reduces fatigue 
  • therapeutic for high blood pressure, infertility, insomnia and sinusitis 
  • traditional texts say it increases appetite, reduces obesity and cures diseases

The philosophy:

  • Breathe, surrender and release is the process of this pose
  • Do not strive, let your body be
  • Do not judge your body, do not judge yourself, you are exactly where you need to be

Seated Forward Fold