You are using an older browser version. Please use a supported version for the best MSN experience.

Bound Seated Single-Leg Forward Bend Pose

Angle-Based Images: Bound Seated Single-leg Forward Bend Pose Video
Angle-Based Images: Bound Seated Single-leg Forward Bend Pose Video
Angle-Based Images: Bound Seated Single-leg Forward Bend Pose Video
Angle-Based Images: Bound Seated Single-leg Forward Bend Pose Video
Angle-Based Images: Bound Seated Single-leg Forward Bend Pose Video
Bound Seated Single-Leg Forward Bend Pose: Step 1
Step 1 Begin seated in staff pose.
Bound Seated Single-Leg Forward Bend Pose: Step 2
Step 2 Bend your right knee and place your right foot on the ground as close to your right sitting bone as is comfortable.
Bound Seated Single-Leg Forward Bend Pose: Step 3
Step 3 Slightly lean forward and reach your right arm in front of your right shin. Internally rotate your arm so that your thumb faces down, palm away from you and bend your right elbow to take your right hand to rest on your back.
read more
Bound Seated Single-Leg Forward Bend Pose: Step 4
Step 4 Reach your left arm behind your back and take a hold of your left wrist with your right hand. Your left hand can be in gyan mudra (thumb and forefinger touching). Your left foot can be flexed or flointed.
read more
Bound Seated Single-Leg Forward Bend Pose: Step 5
Step 5 Lean forward from your hip creases, lengthening out the spine as you relax your head toward your leg. Breathe here for at least three deep breaths, then repeat on the other side.
read more

Progressions & Variations

Beginner Tips

Use a strap in your hands until you gain the flexibility for the bind.

Tips

Not recommended for those with shoulder or back maladies, or those with asthma or suffering from diarrhea.

Benefits

Lengthens the spine, increases shoulder mobility, back, hip, and hamstring flexibility. This pose also helps relieve constipation.

Modifications

Use a strap for the bind to make it easier. Take gyan mudra once you're comfortable with the bind.

Related Exercises

image beaconimage beaconimage beacon