1. Begin seated on your mat with both legs extended out wide, keeping the kneecaps pointing upwards.
2. Sit tall through the spine and ground evenly through both sitting bones.
3. Flex your feet and gently engage the legs, pressing out through the heels.
4. Place your hands on the floor in front of you and take a breath in to lengthen through the spine.
5. As you exhale, hinge forwards from the hips, walking your hands away from you while keeping the spine long.
6. Continue folding only as far as feels comfortable, avoiding rounding or forcing the lower back.
7. Allow your hands, forearms or upper body to rest on the mat or a supportive prop if needed.
8. Hold for several steady breaths, relaxing into the pose while maintaining gentle engagement through the legs.
9. To come out, slowly walk your hands back towards you and lift your torso upright with a long spine.

• Stretches the hamstrings and inner thighs.
• Opens the hips and groin.
• Encourages mobility through the hips.
• Lengthens the spine and back body.
• Gently stretches the lower back.
• Can help promote a sense of calm and relaxation.

• Sit on a folded yoga blanket to help lift the hips and make it easier to maintain a long spine.
• Place yoga bricks or blocks under the legs for extra support and to reduce the intensity of the stretch.
• Rest the upper body on a yoga bolster for a more supported and restorative variation.
• Keep a gentle bend in the knees if the hamstrings or inner thighs feel tight.
• Stay upright with the hands behind you rather than folding forwards if you need to reduce the intensity.

This modification of wide-legged forward fold uses a bolster to support the upper body, allowing the practitioner to fold forward comfortably without forcing the spine or hamstrings. A folded blanket beneath the sitting bones slightly elevates the pelvis, making it easier to tilt the hips forward, while the bolster provides support for the chest, head, and arms. This creates a gentler, more restorative version of the pose, encouraging relaxation while still providing a mild stretch through the inner thighs, hips, and back of the legs.

This modification of seated forward fold uses a range of props to provide support, comfort and stability. Folded blankets under the knees provide gentle cushioning and support, reducing pressure on the backs of the legs and hamstrings and allowing the legs to relax fully. A folded blanket beneath the sitting bones slightly elevates the pelvis, making the forward fold more accessible. Two bolsters are positioned to add height, creating a raised and supportive surface for the upper body to rest on. A block placed between the bolsters helps to stabilise them and prevents them from moving apart. A brick is positioned on top of the bolsters to support the head, with a folded blanket placed over it to soften and cushion the support. A weighted eye pillow at the back of the neck provides gentle pressure and encourages relaxation. Together, these props create a stable, comfortable and restorative variation of the forward fold, allowing the practitioner to relax into the pose without forcing the stretch.