Sitting one-leg forward fold

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Technique

1. Sitting with legs extended in front, bend the right knee and bring the right foot back to place it near the right hip bone.
2. Without letting the right knee drop over to the right, fold forward and reach for the left foot with the left hand.
3. Bring the right hand to rest near the right foot, pressing down and drawing the shoulder-upper arm back into the shin.
4. Keep the spine long and gaze toward the left foot.
5. Take 5 breaths.
6. Then switch sides and repeat on the other side.

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Form tips

• Keep some space (about a palms width) between the foot and thigh.
• As you fold forward, the bent leg hip will likely lift off the floor. That is normal.
• This is a deep flexion and internal rotation of the bent leg hip. Keeping the knee of that leg pulling toward the center line helps with this, so try not to let the knee fall to the side in favor of folding forward.

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Muscles

Flexibility

Primary

• Glutes
• Hamstrings

Secondary

• Hip adductors
• Legs
• Pelvis

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Equipment

Ground (hands or body)

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Appears in

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Progressions

Sitting half lotus forward fold

Novice

Sitting bound one-leg forward fold

Intermediate

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One-leg forward bend

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