Single Leg Forward Bend

Benefits: The single leg forward bend pose stretches the back of the extended leg and increases flexibility in the knee and ankle of the bent leg. It also stretches the spine.

Sit on your mat. If it is uncomfortable to sit on the floor, sit on a folded blanket or small pillow so that your hips are a little higher.

Take one leg out straight in front of you on the floor. Keep the other leg bent with the foot on the inner thigh of the straight leg. The outside of the bent leg rests on the floor. The straight leg presses down towards the floor with the toes flexed upward.

The spine is straight. Inhale the hands up, keep your elbows by your ears and fold forward from the hips. Keep your back straight and reach forward towards or past your toes. Once you have the basic forward fold you can rest your hands on the floor, but keep your back straight.

You will notice that if you squeeze the front of your thigh (quadriceps) ~ the back of your thigh (hamstrings) will relax a little, allowing you to go deeper.

Try this. Inhale and lengthen your spine straight out from your lower back (it doesn’t matter how close you are to your leg, just lift up a little more and reach your head away)and squeeze your quadriceps. As you exhale try to sink lower and increase the stretch in your hamstring. Stay a couple of breaths if it’s comfortable and then switch legs and repeat.

Precautions: If you have knee injuries be careful how deeply you bend your knee or place a folded blanket or small pillow underneath your bent knee.

After single leg forward bend on both sides, practice it with both legs.