Seated Forward Fold

Legs long, fold from the hips. Height doesn't matter here — length does.

12 breathsPittaVata

How to do it

Sit with the legs long, and if the low back rounds immediately, sit up on a folded blanket. Fold forward from the hips rather than the waist, leading with the chest and stopping the moment the spine starts to round. How far down you get is irrelevant — length along the spine is the whole point.

SeatedSeated, legs extended to a stool, fold gently forward.

What it does

Cools and quiets. One of the few shapes that settles heat directly.

When you'll be given it

Pitta cooling sequences, and through Grishma season.

Where it comes from

Hatha Yoga Pradipika 1.28–29.

Take care

Bend the knees generously if the hamstrings or low back object. Never bounce.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.