Seated Forward Fold (Paschimottanasana)

Targets the entire posterior chain from the plantar fascia through the calves, hamstrings, and lumbar spine in a sustained passive stretch. Helpful for deeply releasing hamstring and lower back tension, activating the parasympathetic nervous system for cooldown, and as a yin-style hold to quiet the mind after an active practice. The movement sits upright with both legs extended straight, initiates the fold by hinging from the hip crease (not rounding from the lumbar), and walks the hands toward the feet or shins, breathing into the lengthening of the back body with each exhale.

Cues

• Lead with the chest as you fold over long legs, softening with each exhale.