One-Legged Forward Bend

Janu Shirasasana

Yoga Asana – Forward Bend 1

  • Sit up with the legs stretched out straight in front of you, keeping the spine erect.
  • Bend the left knee and place the left foot against the right thigh, keeping the left knee on the floor.
  • Breathing in, raise both arms above your head and stretch up, and twist a little to the right from the waist.
  • Breathing out, bend forward from the hip joints keeping the spine straight, directing your chin to the toes.
  • If you can, hold on to your big toes and, pointing your elbows to the ground, move forward as you pull on your toes.
  • Hold. Keep breathing.
  • Breathing in, come up and breathing out, bring the arms down to the sides.
  • Repeat on the other side.


  • Stretches lower back
  • Massages the abdominal organs and tones the shoulders

View All - Sitting Yoga Postures

>><< Chair Pose <<Seated Forward Bend >>


Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at