Seated Forward Fold

Folding forward over straight legs from sitting - a long, gentle hamstring and lower-back stretch to finish a session.

Setup

Sit with both legs straight out in front, feet flexed, sitting tall on the sit bones.

How to do it

1. Hinge forward from the hips, leading with the chest rather than rounding the back.
2. Reach toward the shins, ankles or feet - wherever you land without straining.
3. Relax into the stretch and breathe slowly for the target time.
4. Rise back up slowly.

Coach's notes

Bend the knees slightly if the lower back rounds early - the stretch belongs in the hamstrings, not the spine.

Pairs well with