One-leg forward bend (Janu Sirsasana A)

Technique

1. Sit on the ground and bend one leg in to place that foot against the opposite thigh.
2. Bend forward towards the straight leg and grab your ankle or foot to pull yourself lower.
3. Hold for time and repeat on the other side.

Form tips

1. Focus on bending at the hips, rather than rounding your back.

Similar Exercises

• Block-assisted sitting pike fold on heel
• One-leg sitting pike compression
• Sitting one-leg forward fold
• Sitting pike fold with bent leg
• Assisted QL stretch

Equipment

• Ground (hands or body)