How to Do the Perfect Seated Forward Fold (Paschimottanasana) - Complete Guide
Want to master Seated Forward Fold — the calming pose that stretches your entire back body and promotes introspection? You're in the right place.
Perfect Seated Forward Fold (Paschimottanasana) Technique
Seated Forward Fold (Paschimottanasana) is a fundamental forward bending pose that stretches the entire back body while calming the nervous system. This introspective pose promotes flexibility in the spine and hamstrings while encouraging patience and surrender. ChAIron's AI coaching ensures proper spinal extension, safe progression, and optimal breathing patterns.
Step-by-Step Form Guide
- Starting Position:Sit with legs extended straight, feet flexed, hands resting beside hips
- Spine Extension:Lengthen spine upward, create space between vertebrae
- Forward Hinge:Hinge forward from hips, leading with chest, not head
- Hand Placement:Reach for shins, ankles, or feet - wherever you can reach comfortably
- Hold Position:Keep spine long, breathe deeply, avoid forcing the stretch
Common Mistakes to Avoid
- Rounding the spine to reach farther
- Leading with the head instead of chest
- Forcing the stretch beyond comfortable range
- Holding breath or breathing shallowly
- Grabbing feet aggressively
- Comparing depth to others
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Spinal extension and forward hinge mechanics
- Hip flexion and hamstring flexibility
- Hand placement and arm positioning
- Breathing rhythm and relaxation
- Progressive flexibility improvements
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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