Seated Forward Fold (Paschimottanasana)

1. I am folding from the waist instead of the hips, causing my back to round! This is the biggest mistake I see in forward fold and it is dangerous because it can cause herniated discs and lower back injury! Make sure you are lifting up and over your legs, not just folding right at the waist. 

2. My legs are splayed out and unengaged which can cause hip discomfort, plus the stretch won’t be effective for your hamstrings! If you have a hard time keeping your legs straight, it’s okay to have a bend in your knees. Just make sure both knee caps face up and toes are up towards the sky! Send lots of love to your hips and hamstrings! 

3. My head is heading right for my knees when I should be leading with my chest to add length! Make sure your gaze always stays neutral, not looking too far down or too far up. This will help you keep a relaxed upper body and a neutral long spine! 

PROP MODIFICATIONS: STRAP, BLANKET

My top modification for forward fold is to use props! You can place a strap around your feet or sit on a rolled up blanket to tilt your pelvis forward!