Supported Seated Fold

How to

1. Begin seated on the floor with legs extended straight in front of you, feet flexed.
2. Place a bolster or folded blanket over your thighs for support.
3. Inhale deeply, lengthening your spine upward and reaching the crown of your head towards the ceiling.
4. As you exhale, hinge from the hips to slowly fold forward over the bolster, keeping your spine long.
5. Rest your forehead on the bolster or a block, allowing your arms to relax by your sides or gently hold onto your feet or ankles.
6. Maintain a gentle flex in your feet and relax your shoulders away from your ears.
7. Breathe deeply and evenly, allowing your breath to soften any tension in your body.
8. To exit, gently lift your torso back to an upright position, using your hands for support if needed.

Benefits

• Gently stretches the hamstrings and spine, promoting flexibility.
• Calms the nervous system, reducing stress and anxiety.
• Supports digestive health by gently massaging the abdominal organs.
• Encourages a sense of grounding and relaxation, aiding in mental clarity.
• Can help alleviate mild back pain and improve posture.

What next

• Watch practice videos
• Practice — Move
• Find a teacher