Chair-Seated Forward Fold

Paścimottānāsana (chair)

Read what the gnome says

Chair-Seated Forward Fold! Sit on a chair, feet flat, and hinge forward from the hips, hands to the floor or thighs. Spine long, head heavy. Breathe, let the neck relax. Come up slowly. Easy folding gnome.

Works on Hamstrings · Spinal extensors

How to do it

1. Sit on the front of a chair with the feet wide and flat.
2. Hinge forward from the hips and let the torso hang between the thighs.
3. Let the arms and head hang heavy, breathe slowly and hold; roll up with a long spine.

Common mistakes

• Don’t round the back sharply.
• Don’t force the head down.
• Don’t hold the breath.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Forward Fold

• Half Forward Fold at the WallBeginner
• Half Forward Fold with BlocksBeginner
• Halfway LiftBeginner
• Hands Under Feet PoseBeginner
• Head-to-Knee PoseBeginner
• Pyramid Pose with BlocksBeginner