Seated Forward Fold Pose
Beginner: Beginners have a wonderful opportunity to stretch the hamstrings and spine in seated forward fold. If you tend to round your spine, consider placing a prop or pillow beneath your sitting bones to ensure a straight spine. Keep your chin tucked in and only go as far as you feel comfortable and no further. With repeated practice, you will deepen in the posture.
Advanced: Seated forward fold is a rewarding posture for the advanced practitioner. Feel grounded in your sitting bones and keep your feet flexed as you settle into the pose. You can really reach your arms and wrap your hands around your feet, or even stretch your hands past your feet to feel a good extension through the length of the spine and through the arms.