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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.
Deeply stretches the hamstring and calf of the extended leg.
Stretches the quadriceps and knee joint of the bent leg.
Lengthens the spine and stimulates abdominal organs.
Calms the mind and nervous system.
Encourages introspection and focus.
Loop a strap around the sole of your extended foot if you cannot comfortably reach your foot with a straight spine.
Sit on a folded blanket to elevate the hips and place another blanket under the bent knee if it's uncomfortable.
Place hands on the student's hips, ensuring both sitting bones remain grounded. Gently guide the torso to square over the extended leg.
Avoid pressing on the bent knee; prioritize knee comfort and safety.
Place one hand on the sacrum and the other lightly on the upper back, encouraging axial extension on the exhale.
Ensure the student is not rounding the lower back excessively; emphasize length over depth.
Put your head on your knee.
Allow the crown of your head to draw toward the extended foot, maintaining length through your spine.