Forward-Bend, Single-Leg, and Straight

1. Sit on the floor or a yoga mat with your legs extended straight in front of you.

2. Bend your left knee and place the sole of your left foot against your right inner thigh, close to the pelvis, so your left knee is pointed out to the side.

3. Turn your torso slightly to face over your extended right leg.

4. Inhale and lengthen your spine, reaching your arms overhead if comfortable.

5. Exhale and hinge at your hips to lean forward over your right leg, keeping your back as straight as possible.

6. Reach with your hands towards your foot, shin, or wherever you can comfortably maintain the stretch without straining.

7. Hold the pose for several breaths, allowing your body to relax into the stretch with each exhale.

8. Inhale to lift your torso back up and return to the starting position.

9. Repeat the same steps on the opposite side by bending your right knee and extending your left leg.

Be careful to move into the pose without rounding the back excessively, and always work within a range of motion that feels good for your body, never forcing yourself into a position that causes pain.

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