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About this Practice
Seated Forward Bend — a deeply calming forward fold that stretches the entire back body from heels to crown. Traditionally said to stoke the digestive fire and calm the nervous system.
How to Practise
- 1
Sit in Dandasana.
- 2
Inhale and lengthen the spine.
- 3
Exhale and hinge from the hips. Reach toward the feet.
- 4
Hold feet, ankles, or shins without aggressive rounding.
- 5
With each exhale, belly moves toward thighs. Hold 1–3 minutes.
Benefits
- ✓Stretches spine, hamstrings, and shoulders
- ✓Stimulates liver, kidneys, and digestion
- ✓Relieves stress
- ✓Calms the nervous system
Health Goals Addressed
⚠️ Cautions & Contraindications
Asthma. Diarrhoea. Back injury (bend knees or use strap).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.