om body
A common measure of flexibility is the ability to
touch your toes and this pose is the perfect way
to get there.
An overview of...
Seated Forward Fold
(Paschimottanasana)
Detailed alignment
cues for Seated
Forward Fold
360
̊
yogaDoctor
yogi
with
presents...
T
he asana stretches the whole back of the body; the soles of the feet,
calf muscles, hamstrings, glutes, lower back and shoulders. The posture
encourages the spine to lengthen and creates space through the back
and sides of the ribcage.
Paschimottanasana has a grounding, introspective and calming quality
to it allowing the mind to focus and become quiet.ACTIVATE YOUR FEET
l Keep the base of your big toes touching but your heels slightly
apart so that your feet are parallel to each other
l Spread your toes as you draw your feet back towards your face
l Gently push out through the base of your big toes to encourage
your thigh bones to continue to rotate inwardsFIRM YOUR LEGS
l Hug your legs towards
each other to engage your
inner thigh muscles
l Gently draw your knee
caps up to engage your
quadriceps but keep a
micro-bend in your knees to
prevent them from lockingFOCUS YOUR GAZE
l Your focal point (drishti)
is towards your big toes or
beyond. If this doesn’t feel
comfortable look at a fixed
point between your legs