1. From Staff posture, breathe in the arms up over the head and lift and protract up through the fingers and crown of the head.
2. Breathe out and pivoting at the hips, gradually bring down the middle towards the legs. Achieve the hands to the toes, feet or lower legs.
3. To develop the stretch: A) Use the arms to delicately pull the head and middle nearer to the legs. B) Press out through the heels and tenderly draw the toes towards you.
4. Inhale and hold for 3-8 breaths.
5. To discharge: A) Slowly move up the spine once more into Staff posture. B) Inhale the arms back over your head as you lift the middle once more into Staff posture.
Advantages + Contraindications
Advantages: Seated forward fold gives a profound stretch to whole posterior of body from the heels to the neck. Forward fold quiets the sensory system and feelings and invigorates the regenerative and urinary frameworks.
Contraindications: Recent or interminable harm to the arms, hips, lower legs or shoulders.
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