Seated Forward Bend

How to do it

1. Sit on the floor with the knees bent and the legs wide. Drop the chest between the legs toward the floor. Reach forward with the hands on the floor.
2. Hold the stretch for 10 to 30 seconds.

Form cues

• Keep the chin down.
• Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

• Hold: 10–30 s per side
• Rounds: 2–3
• Ease to a mild, comfortable stretch — never to pain.

Muscles worked

Stretches: erector spinae

Target muscles

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