Single-Leg Stretch (Janu Sirsasana)
You can inch a little closer to the edge of your seat for this one. Just be sure you’re still on the chair enough that you won’t slide off.
- Sitting up tall, stretch your right leg out, resting your heel on the floor, toes pointing up — the closer to the edge of the seat you are, the straighter your leg can get. But again, be mindful of how supported you are before folding forward.
- Rest both hands on your outstretched leg. As you inhale, raise up through your spine, and as you exhale, begin to bend over your right leg, sliding your hands down your leg as you go.
- Take this stretch as far as you like while not straining or forcing anything and still feeling supported, both by the chair and by your hands. If you’re able to reach lower on your leg, consider grasping the back of your calf or your ankle.
- Inhale and exhale slowly and evenly 5 times in this position, gently going deeper each time, and then release the pose by using an inhale to help you rise. Repeat this pose with your left leg outstretched, double-checking how supported your body is on the edge of the chair and realigning your right leg’s knee over your ankle before you bend over.