Lower back and hips

Prasarita: Chair Support

A safe, accessible version of the wide forward fold: all of the stretch without going down to the floor.

How to do it

1. 1

   Place a chair in front of you against a wall

   It must not be able to slide. Step the feet wide with the toes pointing forward.

2. 2

   Hinge forward from the hips toward the chair

   Lead with the chest and keep the knees soft as you go.

3. 3

   Bring your hands onto the chair seat

   The chair height sets your depth, so a higher chair or the backrest keeps it shallower. Forearms on the chair are an easier option than palms.

4. 4

   Let the spine lengthen out toward the chair

   Narrow the stance if the inner thighs feel strained. There is no need to go lower than the chair allows.

5. 5

   Hold 30 to 60 seconds, then come up slowly

   Press gently off the chair and rise with a long spine.

What to watch for

A chair that can slide, and pushing your weight forward into it. The chair is here to rest your hands and cap how far you go, which is what keeps the load off your lower back.

Ways to adjust it

• Use a higher chair
• Hands on the backrest
• Narrow the stance

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Wide-Legged Forward Fold versions in one place, ordered from gentlest to strongest.

• Prasarita: Classic
• Prasarita: Hands on Blocks

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.