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Seated Forward Fold Paschimottanasana

Seated Neutral hips symmetrical level 1 forward_fold

Tune the figure

Focus: Hamstrings, back

Sit with the legs straight out, feet flexed. Lengthen the spine, then fold from the hips toward the legs. Hold the shins or feet.

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Leads directly to

1 Bound Angle soles of the feet together
1 Fish lie back, lift the chest, crown to the floor
1 Head-to-Knee Fold bend one knee, sole to the inner thigh, fold
1 Savasana roll down to your back
1 Seated Twist rise, cross one foot over, twist
1 Wide-Angle Seated Fold open the legs wide, fold
2 Boat rise, lean back, lift the legs
2 Bridge roll down, feet down, lift the hips
2 Easy Seat rise and cross the legs

Reached directly from

1 Boat lower the legs, fold
1 Bound Angle extend the legs, fold
1 Head-to-Knee Fold extend both legs, fold
1 Seated Twist unwind, extend the legs, fold
1 Wide-Angle Seated Fold legs together, fold
2 Easy Seat extend the legs and fold
2 Garland sit down, extend the legs

Further away

Computed from the direct links: the cheapest route to each pose, up to a total cost of 4.

2 steps

2 Happy Baby via Fish
3 Supine Twist via Bridge
3 Tabletop via Easy Seat
4 Shoulder Stand via Bridge

3 steps

4 Cat via Easy Seat → Tabletop
4 Child's Pose via Easy Seat → Tabletop
4 Cow via Easy Seat → Tabletop
4 Downward Dog via Easy Seat → Tabletop
4 Plank via Easy Seat → Tabletop
4 Puppy via Easy Seat → Tabletop
4 Thread the Needle via Easy Seat → Tabletop