The seated fold is a very simple way to warm-up your back for forward bends or to compensate after seated twists.
1. Sit on the floor with your legs crossed in the easy posture and place your hands on the floor in front of you with palms down (refer to Figure 15-1b for a visual).
2. As you exhale, slide your hands out along the floor and bend forward at the hips.
If possible, bring your head down to the floor; otherwise, just come as close as you comfortably can.
3. As you inhale, roll your torso and head up and return to the starting position in Step 1.
4. Repeat Steps 2 and 3 four to six times and then switch your legs and repeat four to six times.
If you have a disc-related back problem, exercise caution with forward bends.
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