Seated forward fold (hold)

Paschimottanasana

Yogaeasytimedno equipment

From staff pose the torso hinges at the hips and lies along the straight legs: belly toward thighs, chest toward knees, head toward the shins, hands holding the feet.

How to do it

1. Sit in staff pose: legs straight and together, feet flexed, backs of legs on the floor.
2. Inhale and lengthen the spine (arms may rise overhead).
3. Exhale and fold forward from the hip creases, chest leading, keeping the legs straight.
4. Hold the sides of the feet or big toes with the hands, elbows bending outward/down; torso rests on the thighs and the forehead/face moves toward the shins; gaze toward the toes.

Muscles worked

polpacci, glutei, femorali, lombari

Workouts that use it

• Ashtanga primary series