• Stretches the calves, hamstrings, upper and lower back.
  • Externally rotates the hips.

Skill Level

  • Intermediate


  • Forward Bend/Hamstring Stretch
  • Hip Opener

Yoga 15 Series


  • From sitting, straighten you left leg and place the sole of your right foot against your left inner thigh.
  • Flex your left foot and press through your heel so that your entire left leg is in contact with the mat. 
  • Twist your torso to the left so that the centre of your chest is in line with your straight leg. 
  • Inhale, sit up tall. Exhale, slide your hands forwards as far as is comfortable, taking hold of your shin, ankle or heel.
  • Keep your foot flexed and stay here for 5-10 deep breaths. With every inhalation, lengthen your spine and with every exhalation, fold deeper into the pose and bring your forehead closer to your knee.
  • To come out of the pose, take a deep breath in. Exhale, carefully come back up and switch sides. 


  • If your hamstrings are really tight and you find yourself rounding your back and straining to bring your head down to your knee, you can loop a strap around the sole of our foot and gently pull it in towards you, keeping your lower back flat.
  • Or switch to Reclining Hand-To-Toe pose. 


  • Avoid this pose if you have a knee, hip or lower back injury.