Seated Forward Fold

Seated Forward Fold (Paschimottanasana) - Fold into yourself and come inside where it’s peaceful and calm.

Benefits: This pose stretches the entire back body as it compresses the front. It’s a great stretch for the hamstring muscles and the length of the spine. Compressing into the front body helps to massage the internal organs and digestive system. As the forehead bows lower, we help to calm and sooth the nervous system, making this pose a great stress reliever.

How to: Sit on the floor with your legs extended. Place a blanket roll behind your knees as a way to unlock your back body. Lengthen the spine by sitting tall, and flex your feet - kicking out through the heels and drawing the toes toward your face. Start to move forward by easing your ribcage toward the knees. Pause and take a couple of deep breaths as you notice the sensation in your back body. As you feel ready - and still leading with the ribcage - lean in further until you find your stopping point. Then let your head and shoulders relax and release forward, arms resting softly on your yoga mat. Hold this shape for 2-5 minutes, breathing deeply as you do.

Mantra: “I am grounded and at ease.”