Sittende forlent benstrekning

Seated Forward Leg Stretch , also known as Paschimottanasana , is a classic yoga position that stretches the hamstrings , calves and back . This position improves flexibility and relieves tension in the lower back, making it particularly beneficial after exercise or prolonged sitting.

Correct Technique

How to perform the Seated Forward Leg Stretch:

  1. Sit on the floor with your legs stretched out in front of you and your feet flexed (toes pointing up).
  2. Inhale and lift your arms straight up towards the ceiling to lengthen your spine.
  3. Exhale and bend forward from the hips, with your back long, and reach your hands towards your feet.
  4. If you can't reach your toes, you can hold around your ankles or calves.
  5. Hold the position for 20-30 seconds , and try to deepen the stretch with each exhalation.

Common Errors

  • Rounded back: Make sure to keep your back long and avoid bending it while bending forward.
  • Overstretching: Don't push your body too far down if your hamstrings are tight - gradually work on your flexibility.

Modifications and Variations

  • Using a strap: If you have difficulty reaching your feet, you can use a strap or belt around your feet to help extend your stretch.
  • Bending knees: If your lower back feels tight, you can bend your knees slightly to make the stretch more comfortable.

Repetitions and Sets

Hold the stretch for 20-30 seconds , and repeat 2-3 times to improve flexibility in the legs and back.

Breathing techniques

Inhale deeply to lengthen your spine and exhale slowly as you deepen the stretch, which will help relax your muscles.

Visual Tips and Angles

Watch this video for a visual demonstration of the Seated Forward Leg Stretch:

The video shows how to perform the Seated Forward Leg Stretch with proper technique to improve flexibility.

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