Mobility · Yoga
Wide-Angle Seated Forward Fold
The Wide-Angle Seated Forward Fold is a seated stretch with your legs spread apart and your torso leaning forward. It stretches the inner thighs and hamstrings.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit tall on your mat with your legs extended in front of you.
- Open your legs into a wide V.
- Place your hands on the floor in front of you.
- Lean your torso forward from your hips, using your hands for support.
- Hold the forward fold at a depth you can maintain without strain.
- Return your torso upright with support from your hands.
- Use your hands to help bring your legs together.
Form cues
- Keep your kneecaps facing the ceiling.
- Let your shoulders soften.
- Breathe slowly into your ribs.
Common mistakes
- Collapsing through the lower backSit on a folded blanket to make it easier to tilt your pelvis forward.
- Forcing the legs too wideNarrow your leg position until you can sit evenly on both sitting bones.
- Reaching for the floorRest your torso on a bolster rather than pulling yourself deeper to reach the mat.
Safety
Forcing the fold or spreading your legs beyond your available range can strain the inner thighs or hamstrings. A deep, rounded fold may also aggravate a sensitive lower back.
- Warm up with a few minutes of walking before holding the stretch.
- Avoid bouncing or having someone push you farther forward.
- Stop if you feel sharp pain, tingling, or numbness.
If you have a current groin, hamstring, hip, or lower-back injury, ask a physiotherapist or doctor about a suitable modification first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 20–45 seconds
- Rest
- No rest timer