Mobility · 3 breaths
Seated Forward Bend
A slow fold forward that releases the back and the backs of the legs.
spinelower backhamstrings
How to do it
- 1Sit tall with your feet hip-width apart.
- 2Breathe in, then breathe out and slowly fold forward from your hips.
- 3Let your arms and head hang and relax for a few breaths.
- 4Roll back up slowly, your head coming up last.
Repeat for 3 breaths, breathing slowly. Move only as far as feels comfortable.
Why it helps
Releases the lower back and the backs of the legs, and calms the body.
Make it easier
Fold only halfway, hands resting on the knees or shins.
Skip it or ask your doctor first if you have
- Osteoporosis of the spine
- Recent back surgery
- Glaucoma or uncontrolled high blood pressure
- Dizziness when bending forward
Part of: Gentle Wake-Up, Evening Wind-Down
Follow Seated Forward Bend on video
In the ZenFit app, every movement is shown on video and each rep and breath is counted for you. Gentle seated sessions, 3 to 15 minutes.
ZenFit: Chair Yoga for Seniors · Free first week
