Seated forward fold (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Seated forward fold (hold) · Beginner · timed
   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.
2. Three-limbed fold (hold) · Intermediate · timed
   Seated with one leg straight and the other folded back with its foot beside the outer hip (as in hero pose), knees together; both hands grasp the straight foot and the torso folds over the straight leg, chin to shin, kee
3. Bound half lotus seated fold (hold) · Advanced · timed
   Seated with one leg straight, the other foot in half lotus in the straight leg's hip crease and bound from behind by the same-side hand; the free hand holds the outer edge of the straight foot and the torso folds over th