Step by step tutorial on how to find length and ease in seated forward fold (paschimottanasana).

Extend your legs forward, with the feet together. Tilt the pelvis forward into a slight anterior tilt to lengthen the lower back. Inhale, stretch up as you lengthen the spine, and as you exhale drape yourself long over your thighs. Breathe into your hamstrings (the muscles at the back of your thighs).

Modifications:

- Place a strap around the feet to help keep your spine long.
- You can also sit on a block, cushion or folded blanket, to help you anteriorly tilt the pelvis.
- If still too intense, and spine is rounded, you can bend your knees.

Variations:
- Place a block in front of the feet to make it slightly more challenging, deepening the flexion of the ankles for a deeper calf stretch.