Seated Forward Fold
Step 1 - Sit with legs extended straight in front of you
Step 2 - Hinge at the hips and reach forward toward your toes
Step 3 - Keep your back straight as you fold forward
Step 4 - Hold the stretch, feeling it in your hamstrings and calves
Recommended Sets & Time:
Beginner: 2 sets of 60-75 seconds, 20 seconds rest
Intermediate: 2-3 sets of 75-90 seconds, 15 seconds rest
Advanced: 3 sets of 90-120 seconds, 15 seconds rest
What to Focus On:
Hamstring lengthening - You should feel a deep stretch down the back of your legs
Hip flexibility - Focus on folding from your hips, not rounding your back
Calf release - Feel the stretch extending into your calf muscles
Progressive deepening - Gradually reach further forward as your muscles relax
Modifications:
Easier: Bend your knees slightly or sit on a cushion for better positioning
Harder: Flex your feet toward you or try to grab your toes
