6. Paschimottanasana, or posture of the sitting clamp
The seated forward bend, while seemingly simple, requires practice and patience to perform correctly. If you’re unable to bend deeply or reach your toes at first, avoid forcing yourself to prevent injury.
Begin by sitting on the floor with your legs extended straight in front of you. Keep your back straight. Inhale deeply, and as you exhale, lean forward, initiating the movement from your hips rather than your waist. If reaching your feet with your hands is challenging, use a strap or rubber band to bridge the gap. Hold the pose for a few minutes, focusing on steady, relaxed breathing.