Being able to touch your toes is often hailed as a good sign of overall flexibility, as it demands a good amount of stretch from your lower back, hamstrings, and calves.
But if you spend a lot of time in one position—such as sitting behind a computer screen—a lack of movement can cause these muscles to tighten, which can leave you feeling achy and stiff. It can also make the process of touching your toes seem impossible.
According to yoga teacher Amy Baxter, co-founder of Nectar Flows yoga retreats, there’s one move that can help you stretch the back chain of the body to build flexibility: seated forward fold (paschimottanasana).
"This forward bend stretches the entire back of the body, including the hamstrings, calf muscles, gluteal muscles, and the muscles along the spine," Baxter tells us.
"My best advice with this pose is to go slowly, work with the breath, and after time, using assistance with a strap or sitting on a prop, you will work towards being able to touch your toes."
How to do the movement
Try doing this four times a week, or post-workout to stretch and lengthen the back body. Use a bolster and yoga strap if you find the position uncomfortable. Start with a 20-second hold and build up to one minute.
- Start by sitting on a cushion or yoga block to lengthen the lower back.
- Extend your legs in front of you with your feet flexed.
- Inhale and reach your arms directly up toward the ceiling.
- On the exhale, hinge at your hips, lean forward, and lengthen your spine.
- With each inhale, ground your sit bones down and lift your chest forward to stretch and lengthen your spine.
- Modification: If reaching for your feet is challenging, you can bend your knees and use a yoga strap, scarf, or towel to assist.
The benefits of seated forward fold (paschimottanasana)
Paschimottanasana is one of the best yoga stretches for beginners and has been practiced for centuries. It's deeply embedded in yogic traditions, as a means of achieving physical and mental wellbeing.
According to a 2024 research paper, published in the International Journal of Science and Research, regular practice of this asana can "gradually improve" the range of motion in the spine and hips, while releasing tension in the back, neck, and shoulders.
This pose also encourages deep breathing, which can reduce stress and anxiety.
"Energetically, this pose calms the nervous system," explains Baxter. "As we bow inward, we send a signal to turn inward, creating a sense of safety as the sensitive front of the body is well protected."
Baxter says the forward folding motion of Paschimottanasana can also stimulate the digestive system. "Forward folds not only enhance flexibility but also massage the abdominal organs, which may improve digestion and reduce bloating."
Shop yoga mats
Practicing this pose on a mat will be more comfortable than practicing on the floor. All of the below feature in our round-up of the best yoga mats, so have been tried and tested by our team.
