Seated Forward Bend

Benefits: Seated forward bend pose stretches the spine, shoulders, and hamstrings. It stimulates the inner organs, calms the brain and relieves stress.

Sit on your mat. If it is uncomfortable to sit on the floor, sit on a folded blanket or small pillow so that your hips are a little higher.

I like to practice the single leg stretches before this one to get the hamstrings a little looser.

Sit on your mat with your legs stretched out in front of you.

Lift through your upper body and bring your arms up beside your ears. Keep reaching and keep your spine straight as you bend from the hips and bring your upper body down towards your legs.

Try to keep your spine pretty straight. You will have a little rounding but avoid rounding through the middle and upper back. You might be almost upright and that's fine. Feel the stretch in the back of your legs and in your lower back.

Rest your hands on the floor or on your legs. Inhale and don't come back up, but lengthen your head away from your lower back. Then as you exhale you can increase your stretch a little.

Never force yourself into any pose. Listen to your body and make it comfortable.

Stay here for 3-5 breaths and then roll up through your spine into a seated position.

Precautions: People with back injuries should consult a physician before attempting this pose. Use caution if experiencing asthma symptoms.

From seated forward bend, bring the soles of your feet together and practice butterfly pose.