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.
Share it with your family
If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Sit in the chair without leaning on the backrest.
Bring your hands out to the sides.
Bend your upper body forward, counting to six.
Come back up slowly, counting to six.
Breathe calmly.
Safety notes
- Don't force the bend: only go as far as your body lets you without pain.
- If you feel any discomfort in your back or feel dizzy, stop and breathe.
- Keep your feet flat on the floor so you don't slip.
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 works on bending your upper body forward while seated, a movement you use every day when you bend down to pick something up or put on your socks. Frank guides you with slow counts so you can go down and come back up without rushing.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twenty-eight, seated. Unsupported forward bend, hands out to the sides. One, two, three, four, five and six. We come back up slowly. One, two, three, four, five and six. We breathe.
Related videos
Exercise 27
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.
Watch the video
Exercise 29
Looking to the side
You gently turn your head to each side to loosen your neck.
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Exercise 30
Trimming your toenails
We practise trimming our toenails while standing, to work on reaching down and keeping our balance.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.