Morning Energiser - Seated Forward Fold / Paschimottanasana

Begin seated with the legs extended forward and the spine upright. Inhale to lengthen through the spine, then exhale as you gently fold forward from the hips, allowing the hands to rest comfortably without forcing the posture. Breathe slowly and soften into the stretch with each exhalation.

This guided Seated Forward Fold (Paschimottanasana) posture practice offers a calming and mindful experience to encourage relaxation and gentle release through the back body. The practice supports flexibility, body awareness, focus, and a sense of ease through breath-led movement. Ideal for gentle yoga, forward folds, mindful movement, flexibility, breath awareness, and stress relief.

Transcript

Now we'll practice Paschimottanasana seated forward fold. Let's begin. We'll stretch the legs forward. Keep the feet closer lengthen your spine if you are having a hunch in the back you can bend your knees slightly and lift your chest up but make sure that your back is not curved back is straight you can keep the knees bent that's completely okay if you are comfortable you can slide your legs forward and just try to maintain a L shape with your body Now slowly raise your arms up lengthen your spine. Elongate your spine. As we exhale, We lean forward from the chest, Holding the sides of the feet or the ankles, Looking forward, Going down with our chest and not with our shoulders. Go down with your chest like this, Look forward. And if you're comfortable, Forehead down towards your shin. Inhale. Raise your arms up again. And exhale, Relax. We'll do three rounds of this, Let's go. You can keep your knees bent as I mentioned. So inhale, Raise your arms up, Keep your heels together, Feet together to challenge yourself and exhale, Bend forward from the lower back. Her to the shin. Inhale up again, Slowly slide the legs forward with each round and exhale, Lean forward, Bend forward and chest down. I'm home. Raise your arms up again, Lengthen. And exhale, Bend forward, Lean forward. Feel the length in the spine. Point the toes towards the ceiling. And slowly and heal your body. Arms going up with the inhalation and exhale down. And relax.