Seated Forward Bend II Pose (Paschimottanasana B)

This variation of the seated forward fold targets the hamstrings, lower back, and calves while encouraging a deep lengthening of the entire posterior chain. It is especially helpful for releasing tension after long periods of sitting or as a calming transition toward the end of a practice. From a long-seated position, the hands catch the outer edges of the feet with a different grip variation than Paschimottanasana A, inviting a slightly altered shoulder and upper-back opening.

Cues

• Root your sitting bones firmly into the mat and inhale to lengthen your spine before folding forward.
• Lead with your chest rather than rounding from the upper back, keeping a long neutral spine as long as possible.
• On each exhale, allow gravity to gently deepen the fold rather than pulling yourself down with arm strength.
• Soften your jaw and the backs of your knees to release any holding in the legs and face.