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A seated forward fold that intensely stretches one hamstring while deeply bending the opposite knee, offering a unique stretch for the quadriceps and knee joint. It promotes spinal lengthening and mental focus.
One leg extended, the other bent with foot outside hip.
Fold forward from the hips over the extended leg.
Keep your spine long and chest open.
Ensure both sitting bones are grounded; sit on a blanket if necessary.
The bent knee's foot is next to the hip, not under it, with the heel pointing toward the hip.
Keep the extended leg active, quadriceps engaged, and foot flexed.
Lead with the heart as you fold, avoiding rounding the back.
Square your shoulders towards the extended leg.