How To Do A Seated Forward Fold Yoga Pose

Video Transcript

"Hello, my name is Samantha Raphael on behalf of Expert Village. In this clip I'll be demonstrating Seated Forward Fold. To begin, take your legs out in front of you towards the front of your mat. Now, sit up as tall as you can. If you're real tight in the back of your legs, then keep a slight bend in your knees, in fact, you can even take a rolled up mat and place it underneath your knees for more comfort and padding. Otherwise, straighten out your legs, lift your chest, flex your feet and spread your toes. Take your hands to the side of your hips, with a breath in, reach your arms all the way up, lengthening your back and then tuck your tail bone under. As you exhale, forward fold, so you're hinging at your hips, you're not rounding your back. Take an inhale here and lengthen over your legs even more and as you exhale sink a little bit deeper. And, don't worry you don't have to come down very far at all. Take your hands to your legs, or to the outer edges of your feet, or at the top of your feet, or you can bind beyond them eventually, and , take another breath in, continue lengthen, and as you breath out, sink a little bit deeper. Eventually relax your head and breath here for about three more breaths, when you're ready with an inhale, reach your arms all the way up, lengthening, and exhale. You can just take your hands back to heart center and just take moment to observe how you feel."