Take 5 to Innergize

Seated Forward Bend

Seated Forward Bend


Stretches entire back and neck, creates space in spine, increases blood flow to facial muscles and brain, reverses flow of gravity and aging process, reduces stress, rejuvenates body, increases energy and more.


  • Step 1: Sit slightly forward in your chair, feet flat on the floor, legs at a 90 degree angle. Contract your abdominal muscles slightly, lift up through your chest and lengthen your spine.  Drop your shoulders down your back.
  • Step 2: Place your hands on your thighs and take a deep inhale.  As you exhale, fold forward, draping your body over your legs.  Slide your hands down toward the floor and hold each elbow with the opposite hand.  Let your arms rest into your legs.  Let your body hang heavily over your legs.  Let your head relax completely.
  • Step 3: Take 3-5 deep breaths, inhaling deeply into your back, and with each exhale, let your body get heavier.  Completely immerse yourself in this stretch.
  • Step 4: To come out, release your hands and let your arms slide toward the floor.  Place your hands on your knees, and as you inhale, ragdoll yourself up to a seated position, letting your head be completely heavy.  When you reach the top, roll your shoulders up, back and down, and sit quietly for a few moments with your eyes closed.  Open your eyes and return to work.