Supported forward bend
A gentle forward bend while seated in your chair, with your hands on your knees for support, to help your back move more freely and practise reaching towards your feet.
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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Bring your hands towards your knees and open your elbows out to the sides.
Look at the floor.
Lower yourself slowly, counting: one, two, three, four.
Come back up slowly, counting: one, two, three, four.
Breathe.
Safety notes
- If you feel any pulling or pain in your back or neck, stop and don't go any further down.
- Keep your feet flat on the floor so you don't slip in the chair.
- Do the movement slowly; it's not about how far you go, but about moving calmly.
What you need
- a sturdy chair without wheels
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor← this video
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case
This exercise helps your back get used to bending forward calmly and with support. It’s a bit like reaching towards your feet, but from the safety of your chair. Perfect for building confidence little by little.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twenty-seven, seated, supported forward bend. We bring our hands towards our knees, our elbows out to the sides. We look at the floor. One, two, three, four, slowly. We come back up. One, two, three, four. We breathe.
Related videos
Exercise 28
Unsupported forward bend
A gentle forward bend of your upper body while seated, with your hands out to the sides, to help your back move more freely.
Watch the video
Exercise 29
Looking to the side
You gently turn your head to each side to loosen your neck.
Watch the video
Exercise 26
Alternating arm raises
Raising and lowering your arms one at a time, following a gentle rhythm, to keep your shoulders and arms moving freely.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.