Yoga pose · No equipment
Seated Forward Fold
Seated Forward Fold is a yoga pose for the hamstrings and back. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Sit tall, legs straight in front (soft knees are fine)
- Hinge from the hips and reach toward your feet
- Keep the back long instead of rounding to go deeper
Coach’s tip
Can’t reach your feet yet? Hold a towel looped around them.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 30 s
- Some experience
- 2 × 45 s
- Experienced
- 3 × 60 s
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Hip openers: 2 × 45 s · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.