How to do Seated Fold
On the floorHoldBeginner
Seated Fold is a on the floor stretch for your calves, spine and upper back.
Step by step
- 1Sit on the floor with your legs extended in front.
- 2Raise your arms overhead to lengthen your spine.
- 3Hinge at your hips and reach forward toward your toes.
What you should feel
Wherever your hands land today is fine.
Form tips
- Maintain a flat back. Avoid rounding your spine.
- Feel the backs of your legs slowly soften.
- Each exhale… let yourself sink a little lower.
Make it easier
If your back is tender, bend your knees and rest your hands on your shins.
Coming out of it
On your next inhale… slowly roll back up to sitting.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Seated Fold with a coach
In BendEase, a voice coach talks you into Seated Fold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your calves and spine.
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