Day 5 of 30 Days Yoga With Matr3Moni Challenge: Sitting Forward Fold

Sitting forward fold is one of those postures that will easily trick you when you’re looking at it. When you see it, it seems so easy and innocent. When you try it out, you may find that you need more work than you thought. Touching your toes is one of those stretches that bar no curves, either you can or you can’t and there is always work to be done. This is one of the first postures I teach and for good reason. You have to know where you are to know where you are going. People love to see their progression and this is the perfect place to show it.


  1. Helps to calms the brain thus relieving stress and mild depression.
  2. Stretches the spine, shoulders, hamstrings.
  3. Stimulates the liver, kidneys, ovaries, and uterus.
  4. Lengthens the spine and massages internal organs
  5. Improves digestion and relieve digestive issues like constipation
  6. Helps relieve the symptoms of menopause and menstrual discomfort.
  7. Soothes headache and anxiety and reduces fatigue.
  8. Helps to relieve sciatica

Steps to achieve Sitting forward fold:

  1. Sit with your legs out into front of you, feet together.
  2. Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine.
  3. Exhaling, bend forward from the hip joints or rub your hands down the legs until your reach you stopping point.
  4. Hold onto your shins, ankles, or feet — wherever your flexibility permits.
  5. With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
  6. Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift the torso.


  • Bend the knees throughout the pose, straightening the legs only as flexibility increases.
  • Your belly should touch your legs first, and then your chest. Your head and nose should touch your legs last.
  • Bring your chest as close and you can to your thighs. If you have bigger boobs you can try to move them to the side because pushing on them too hard can definitely hurt.
  • You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands. Keep the front of your torso long; do not round your back.

If you’re looking to practice Sitting forward fold, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni.

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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