Seated forward bend




  • Light

Muscles Involved

  • Hamstrings
  • Glutes
  • Lower back


Remark or addition


  • Sit up straight with your legs together, stretched out in front of you. Point both feet straight up towards the ceiling.
  • Inhale, and stretch your arms up over your head. Following the direction of your hands, at the same time lengthen the entire spine upwards.
  • Exhale and bend forward from the hips keeping your spine as elongated as possible and reaching towards your feet with your hands.
  • Hold it for 30 seconds at first and work up to 2 minutes or more.

Points of attention

  • For this posture, try to avoid a lot of curvature in middle part of the spine. It is best to keep the back straight, although not rigid, and bend from the hip area.