All exercisesYoga·Hamstrings 
Seated Forward Fold (Paschimottanasana)
HamstringsBackCalves
Step 1 / 3
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 8–10 breaths
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Common mistakes
You round the upper back and dive the head down to grab the feet.
You yank yourself deeper with the arms instead of folding with the breath.
You lock the knees and force the hamstrings into a fight they will win.
What to focus on
Fold from the hip creases and lead with the chest — depth measured at the belly, not the forehead.
Bend the knees or loop a strap around the feet so the spine can stay long.
Lengthen a little on each inhale and settle a little deeper on each exhale, without forcing either.
