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A seated forward fold and subtle twist that deeply stretches one hamstring and opens the shoulder for a bind. It stimulates abdominal organs, aids digestion, and calms the mind.
Sit with one leg extended, the other bent with foot near hip.
Wrap arm around bent knee and bind behind back.
Fold forward over the extended leg.
Root down through both sitting bones; sit on a blanket if necessary.
Bent foot flat on the floor, about a fist-width from the hip.
Inhale to lengthen the spine, then exhale to twist and bind.
Lead with the chest as you fold, keeping the spine long.
Keep the extended leg active, foot flexed.
Stretches the hamstrings and lower back.
Opens the shoulder and wrist for the bind.
Massages abdominal organs, aiding digestion and detoxification.
Calms the mind and nervous system.
Promotes introspection and focus.
Use a strap to bridge the gap between your hands if you cannot comfortably bind behind your back.
Sit on a folded blanket to elevate the hips, helping to maintain a long spine and allowing for an easier forward fold.
Stand behind the student. Gently guide the binding arm further around, encouraging the shoulder to open and the hands to clasp.
Avoid forcing the bind; ensure there's no pain in the shoulder or wrist.
Place one hand on the sacrum and the other on the upper back, encouraging axial extension on the exhale.
Ensure the student is not rounding the lower back excessively; emphasize length over depth.
Pull your shoulder back.
Rotate the leading shoulder internally to facilitate the bind, maintaining integrity in the joint.