Basic
Tier B in YogaSeated Forward Bend (Paschimottanasana)
Standing Forward Fold (Uttanasana)
1sets
30stime
10srest
~2.8kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inBack thighs
Steady effort with calm breathing — stretch and strength in balance, never sharp pain.
Key cue (the coach says it during the set)“Inhale to lengthen, exhale to settle deeper.”
Tempo · Hold for 3–5 slow breaths
Feel it somewhere else? Fix it like this
- Feel it in Lower backLow back pinching in back-bends or folds. Engage the abs, bend the knees in folds, reduce the depth.
- Feel it in KneesKnee strain in lunges or twists. Keep the knee over the ankle and use a block or cushion.
- Feel it in WristsWrists hurt in down-dog or plank. Spread the fingers, press through the knuckles, or use fists / forearms.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Bent knees are fine; they let the stretch focus on the hamstrings and relax the back.
- Shift your weight slightly toward the balls of your feet.
Common mistakes
- Bouncing to force the hands to the floor.
Breathing
Exhale to fold a little deeper; let the breath soften the back of the legs.