Seated Forward Fold

Many yoga practitioners have chosen the seated forward fold as a foundational position. However, stretching the upper half of your body in relation to the bottom half of the person seated can assist you to stretch your entire back and develop your physical flexibility. Folding inward in this manner also has a calming effect on the mind. If you're expecting or frequently suffering stomach issues, the forward bend is a helpful warm-up. It lets you and your stomach to relax, preventing your digestive tract from being affected by stress. Seated Forward Fold is considered one of the yoga poses for better digestion.

Step by step:

• Begin by sitting on the edge of a folded blanket in Dandasana (Staff Pose). Press your hands or fingertips into the floor beside your hips, pressing your heels away from your body.
• Inhale. Exhale and lean forward from your hips, keeping your front torso long. Without rounding your back, lengthen your spine to fold toward your legs.
• Walk your hands as far as they will go along the outside of each leg. Hold the sides of your feet with your hands if you can reach them.
• Lift and stretch your front torso somewhat with each inhalation; release a little more fully into the forward bend with each exhalation. Bend your elbows out to the sides and pull them away from the floor if you're holding your feet.
• For 1–3 minutes, stay in the stance. Release your feet to rise. Inhale and draw your tailbone down and into your pelvis to elevate your torso.

Beginner's Tips:

• Resist the impulse to lower your head and shoulders toward your shins, as this will cause your upper back to round. Pascimottanasana keeps the back flat.

During the activity, keep the following points in mind:

• Beginners Make Common Forward Bend Mistakes Allowing The Knees To Open Away In The Bend Person Forward Is A Common Mistake For Beginners. The knee and hip move outwards to try to relieve the stretch, which generally suggests an overstretched hamstring.