# Supported forward fold   [supported_forward_fold]

Fold forward with the hands resting on a chair seat or blocks.

Duration: 120s   Transition in: 15s   Intensity: 1
Energy: low-moderate   Position: standing -> standing
Props: chair, blocks_optional
Modality: stretch, restorative
Goals: relaxation, posterior_chain, down_regulate
Body regions: hamstrings, back
Scores  morning 0.5  evening 0.8  low-energy 0.8

Spoken instruction:
Stand facing a chair, an arm's length away. With soft knees, hinge from your hips and rest your hands or forearms on the chair seat. Let your head and neck relax. Breathe slowly and let gravity lengthen the back of your body. To finish, bend your knees and roll up slowly.

Safety notes:
- Keep the knees soft.
- Roll up slowly to avoid light-headedness.