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

Spinal extension and forward hinge mechanics
Hip flexion and hamstring flexibility
Hand placement and arm positioning
Breathing rhythm and relaxation
Progressive flexibility improvements

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