Forward Bend, Hip Opener, Seated
Hamstrings, Hips, Legs, Low Back, Shoulders, Upper Back
Setup and Key Actions
Sit with your right leg long on the floor, bend your left knee and place your left foot on the floor, a good distance from your inner right thigh. Press the back of your right leg, the sole of your left foot, and your palms or fingertips into the floor to first lengthen your spine upward, and then tilt your pelvis forward, bringing your torso between your left thigh and right leg. Wrap your left arm around your left shin. Work your arm around your bent leg and behind your waist, and bind your right wrist with your left hand, or clasp the fingers of both hands together. With your hands bound press your left arm into your left shin. Your left hip will lift off the floor, but continue pressing your foot into the floor. Lengthen through your spine as you fold, keeping your shoulders level and the back of your neck long.
If you’re unable to hold your wrist or clasp your hands together, hold a strap between your hands, or press your hands into the floor to help move your torso forward over your leg. You can keep your hands on the floor as you press your left arm into your left shin, working all of the other parts of the pose without the bind.