Three-Limbed Forward Bend

Instructions

1. 1Sit with both legs extended, then bend your right knee and bring the right foot beside the right hip in Virasana position.
2. 2Press both sitting bones evenly into the floor, using a folded blanket under the extended-leg side if the pelvis tilts.
3. 3Inhale to lengthen the spine, raising your arms overhead.
4. 4Exhale and hinge forward from the hips, reaching your hands toward the left foot or ankle.
5. 5Keep the left foot flexed and the left leg fully engaged to protect the knee.
6. 6Hold for 5 to 8 breaths, releasing the torso deeper on each exhale without rounding the lower back.

Contraindications & precautions

• ⚠Knee injury or pain — the deep knee flexion on the bent leg places significant stress on the joint.
• ⚠Ankle or foot injury — the Virasana foot position compresses the ankle and should be avoided during acute phases.
• ⚠Tight hamstrings with lower back pain — forward folding with an imbalanced pelvis can strain the lumbar spine.