Seated Forward Bend


Also known as Paschimottanasana, this gives the whole back of your body a good stretch, from your calves to your hamstrings (back of the thighs) to your spine.

Move Background

This feel-good exercise elongates the back of your body, lengthens your spine and strengthens your hamstrings. Great for your "Ginga" (jingo) and "Negativa" movement. The Ginga is the first movement to learn and the last to master in capoeira, requires continuous practice. The rhythmic back and forward motion with body crouched low needs a strong back, powerful legs and flexibility.

Step by step guide

  • Bring your arms straight out to the sides and up over your head, reaching toward the ceiling.
  • Inhale and draw your spine up long.
  • As you exhale, begin to come forward, hinging at your hips.
  • On each inhale, lengthen your spine.
  • On each exhale, deepen into your forward bend.
  • Keep the neck as the natural extension of your spine, neither cranking it to look up nor letting it go completely.
  • When you have come to your full extension with the spine long, decide whether you want to stay here or let your spine round forward.
  • Take hold of your ankles or shins, whichever you can reach.

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