How to Do a Yoga Single Leg Forward Bend Poses

The yoga single leg forward bend poses stretch the hamstring and calf muscles. These stretches are especially good for runners and are sometimes called runners stretches. The constant pounding of running can often make the muscles in the legs tight. Over time, if you do not counter this with stretching, injuries can occur to the knees, hips and ankles. Since these stretches are done standing, you can do them outside before and after your run.

Difficulty: Easy

Instructions

1. Stand up straight. Place the right leg forward with the right foot flat on the floor. The further your legs are apart the deeper the stretch. Make sure the toes of both feet point straight ahead and do not turn the feet out.

2. Keep the left knee straight but not locked and the left foot flat on the floor. Bend forward from the hips and bring your chest towards your thighs. Maintain a straight spine, and do not round forward at the shoulders or upper back.

3. You can either place your palms on your right thigh for a gentler stretch, or you can place one palm on each side of the right foot for a deeper stretch. Since these muscles can be quite tight, do not force your hands to the floor.

4. Your left knee should remain straight. There can be a slight bend in the right knee if needed. Hold for five to ten deep breaths. Focus on straightening the right knee as much as possible and on bringing your chest towards your right thigh as far as you can with a straight back.

5. Step the left foot up closer to the right foot. Bend the left knee and reach the hips back as if about to sit in a chair.

6. Keeping the right heel on the floor, lift the right toes up as much as possible. Again, the hands can rest on the thighs or on the floor. You can also modify this by placing your foot on a chair or bench instead of the floor.

7. Hold for five to ten deep breaths. Focus on straightening the right knee as much as possible and on bringing your chest towards your right thigh as far as you can with a straight back.

8. Release out slowly and switch so the left foot is in front.

Tips & Warnings

• These are deep stretches. To avoid injury, move slowly and take deep breaths to help the muscles relax. With constant gentle stretching you will eventually be able to stretch further.
• Maintain a straight spine to protect your back from injury. Do not force your hands to the floor, especially if you have not been stretching for a while. Never bounce while in a stretch. Move in and out of the stretch carefully.

Resources

• Forward Bend with Both Knees Straight
• Back Knee Bent with Foot on Floor
• Back Knee Bent with Foot on Bench

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