HIDDEN GEOMETRY WITH PASCHIMOTTANASANA, JANU SIRSASANA AND UPAVISTA KONASANA

THE HIDDEN GEOMETRY OF SEATED FORWARD

FOLDS WITH PASCHIMOTTANASANA, JANU SIRSASANA AND

UPAVISTA KONASANA

THE HIDDEN GEOMETRY OF SEATED FOLDS

There is a hidden geometry at play when we fold forward from seated. What

we don’t realize that is that the act of sitting up itself is a deep forward fold,

meaning that you are starting from a loaded position in terms of your back line

anatomy. Beginning a forward fold from a standing position is the equivalent of

beginning a seated forward fold from lying flat on your back— can you picture

that? It is much easier to find a neutral pelvis and spine from standing because

the back line is not being stretched, whereas when seated we are in a forward

fold before we even begin, leading many people to work with poor body mechan-

ics in seated postures. Additionally, our tendency to subconsciously mimic the

ceremonial bowing motion from standing to seated poses might exacerbate the

issue. Regrettably, this can manifest as a pronounced kyphotic curve in the upper

thoracic spine, colloquially referred to as a ‘humpback.’

ACHIEVING SUCCESS IN SEATED POSITIONS

The solution lies in first acknowledging the preparatory work required when ini-

tiating a seated forward fold. Allocate time to establish integrity and alignment

before even beginning the fold. Depending on the individual, this might involve

placing a blanket under the sit bones to lessen the extent of flexion. It’s also

beneficial for students to position themselves with a bend in the extended leg.

This modification unloads the posterior chain and allows for a more comprehen-

sive movement through the back line. Often, the act of bending the knee creates

space in the back line, potentially negating the need for a blanket.

CREATING SPACE THROUGH SEATED MOVEMENT

Another helpful strategy while seated is to isometrically draw back on the heel of

the extended leg—a bit like pulling the mat toward you. This seemingly simple

action enables the muscles of the back line to sustain their length while simul-

taneously engaging, resulting in a controlled and spacious fold. Subsequently,

pushing the heel forward on the mat straightens the leg and initiates the stretch.

This sensation is akin to an octopus extending its tentacles and then contracting

them to propel itself through water. Repeating this ‘Octopus’ technique a few

times synchronizes the back line’s movement, eventually leading to a point of

stillness within the fold that feels productive. Introducing slight rocking or lateral

swaying at this juncture disperses the stretch across the width of the hamstrings

and erectors, providing a sense of spaciousness and ease, or simply enjoying a

moment of stillness while breathing.

SUMMARY & REFLECTION

Seated forward folds present a unique challenge due to the inherent forward

flexion already present from sitting, often leading to poor body mechanics and a

kyphotic curve in the upper thoracic spine. To address this, it’s crucial to allo-

cate time for preparatory work, such as placing a blanket under the sit bones or

bending the extended leg, to establish integrity and alignment before initiating

the fold. Techniques like isometrically drawing back on the heel of the extended

leg and introducing slight rocking or lateral swaying can create space in the back

line and promote a controlled, spacious fold.

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What is your experience of seated forward folds? Do you often feel

limited in your ability to hinge forward with spaciousness in the spine?

Have you ever noticed excessive thoracic curve in fellow practitioners

in seated forward folds?