Seated Forward Bends: Back to Foundations – Weekly Intermediate Class 425

This class marks our first return to the seated and forward bend asana group for the new year, laying a clear and methodical foundation for the work that will unfold in the months ahead. It revisits four essential seated poses – Janu Sirsasana, Triang Mukhaikapada Paschimottanasana, Paschimottanasana, and Upavistha Konasana – with a deliberate back-to-basics approach. Emphasis is placed first on establishing an upright, stable seated position, cultivating spinal lift and clarity of alignment before gradually progressing into the forward-bending actions of each pose. You’ll learn how thoughtful prop usage can be adapted to suit varying levels of flexibility and different body types, allowing the benefits of the poses to be accessed safely and effectively. Complementary standing variations are included to prepare the hips and legs for deeper work, making this an ideal class for consolidating seated asana fundamentals, improving hamstring and hip mobility, and supporting healthy lower back function.