Seated Single-Leg Forward Fold

The player sits on the floor, extends one leg straight forward and places the sole of the other foot against the inner thigh. The torso turns toward the extended leg and hinges forward from the hips; the hands slide along the leg toward the ankle or foot while the chest reaches toward the knee.

It is important that the back does not round and that the movement starts at the hip joint. Keep the shoulders relaxed; the stretch should be felt along the entire back line of the leg (hip, behind the knee, calf). Switch sides when the time is up.