Seated One-Leg Forward Bend (Janu Sirsasana)

Benefits:

• Stretches the calf, hamstring and lower back muscles

• Opens the chest and lungs

• Improves digestion

• Relieves fatigue and headache

• Strengthens the low back

• Soothes the nervous system

• Relieves stress and anxiety (calms the mind and body)

Steps:

• Sit with your legs extended, feet flexed

• Press your hands into the floor and lengthen your spine upward

• Sit on the front of your sitting bones by pressing your tailbone back

• Bend your right leg, moving your knee out to the right

• Place your right heel on the inner edge of your right thigh

• Rotate your left leg inward, so your knee and foot point straight up

• Turn your torso to face your straight leg

• Inhale, raising your arms to shoulder height, keeping them shoulder width apart

• Exhale, reach forward, bringing your belly towards your thigh, lengthening your spine

• Keep your chest open and leading with your heart

• Drop your hands to your leg (thigh, knee, calf, ankle or foot) depending on flexibility

• Only lower down as far as you can go, while keeping your chest open (no rounding in upper back)

• Lower your head slightly, only to the point where your neck is in a neutral position, neither arched nor rounded

• Press back through your tailbone to lengthen your low back

• Relax your muscles, surrendering to the stretch (no forcing or straining)

• Take 5-10 long slow smooth breaths, focusing on your exhalation (focusing on your exhalation will help relax your mind and body)

Note: It’s more important to keep your spine extended than to come down further by rounding your back.  Rounding from the waist up can put strain on your back.