Seated Forward Bend Yoga Pose

Muscles worked

Setup

1. Sit on the floor or the edge of a flat bench with your legs extended straight in front of you.
2. Flex your feet so your toes point toward your shins and press your heels away from your body.
3. Sit tall on your sit-bones, lengthening your spine and drawing your shoulders down and back.

How to do it

1. Inhale deeply and reach your arms overhead to create maximum length in your torso.
2. Exhale as you hinge forward from the hips, leading with your chest while keeping your spine long.
3. Grasp your shins, ankles, or the sides of your feet, maintaining a slow and controlled descent.
4. Hold the stretch for 30-60 seconds, inhaling to find length and exhaling to sink deeper into the fold.

Form checklist

• Hinge from the hip joints rather than rounding through the lumbar spine.
• Keep your neck neutral by tucking your chin slightly and gazing toward your shins.
• Keep your shoulders pulled away from your ears to avoid tension in the trapezius.
• Ensure your knees remain pointing straight up toward the ceiling.

Pro tips

• Actively engage your quadriceps; this triggers reciprocal inhibition, allowing your hamstrings to relax and stretch further.
• Focus on pulling your lower abdomen toward your thighs to maintain a flat back and maximize the hip hinge.

Make it harder

• Place a yoga block behind the soles of your feet and reach past your feet to grasp the block.
• If seated on a bench, use a strap around your feet to pull your chest closer to your thighs while maintaining a flat back.

Frequently asked

What muscles does the seated forward bend yoga pose work?

The seated forward bend yoga pose primarily targets the hamstrings, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the seated forward bend yoga pose?

The seated forward bend yoga pose requires no equipment — just your body weight.

Is the seated forward bend yoga pose good for beginners?

Yes. The seated forward bend yoga pose is a beginner-friendly movement and a strong foundation to build on.

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