SeatedBeginner
Seated One-Leg Forward Fold
Janu Sirsasana
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About This Pose
Seated One-Leg Forward Fold (Janu Sirsasana) is an asymmetrical forward bend that stretches one leg at a time while opening the hips. This accessible pose allows practitioners to focus on each side individually, addressing imbalances in flexibility. The forward fold calms the nervous system while the bent leg position opens the hip and inner thigh. Regular practice improves hamstring flexibility and creates deep mental relaxation.
Step-by-Step Instructions
- 1
Sit with one leg extended forward
- 2
Bend opposite knee with sole against inner thigh
- 3
Inhale and lengthen the spine
- 4
Exhale and fold over the extended leg
- 5
Hold foot, ankle, or shin as available
- 6
Breathe deeply and hold before switching
Alignment Cues
- Square torso to straight leg
- Keep extended leg active
- Hinge from hips
- Relax shoulders
Benefits
- Stretches hamstrings individually
- Opens hips and inner thighs
- Calms the nervous system
- Addresses flexibility imbalances
- Promotes mental relaxation
- Improves focus and concentration
Modifications
- Use strap
Variations
- Gentle forward fold
Cautions & Contraindications
Cautions
- Avoid rounding spine
Avoid this pose if you have:
- Hamstring injury
- Lower back pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
45 seconds
Tags
seatedforward-foldhamstrings
Equipment
yoga mat
