Standing Separate Leg Head-to-Knee

The turn toward the leg needs to happen at the hips, squaring the whole pelvis and torso toward that leg, rather than just twisting the upper spine while the hips stay facing forward. A torso that's twisted rather than squared changes where the stretch lands and adds unnecessary strain to the low back.

To fold forward over one leg from a wide stance, with the whole torso squared toward that leg rather than twisted toward it.

1. 1From the wide stance used in Standing Separate Leg Stretching, turn the hips and torso to square toward one foot.
2. 2Keep the back leg's foot turned in slightly for stability as the torso squares forward.
3. 3Tuck the chin slightly and begin to roll the spine forward and down over the front leg, starting the fold from the upper back and moving down sequentially.
4. 4Let the hands reach for the floor, a block, or the shin, wherever the fold naturally allows without twisting.
5. 5Aim the forehead toward the knee as the fold deepens, keeping the torso squared throughout.
6. 6Rise with control and repeat, turning to square toward the other leg.

Instead of searching for the “correct” position, notice:

• •Hips and torso square toward the front leg throughout, not twisted toward it.
• •The fold rolls forward sequentially, starting from the upper spine, rather than dropping all at once from the hips.
• •Front knee soft, not locked, protecting the hamstring attachment.
• •Neck relaxed once the fold has settled, not straining to force the forehead down.

Each exhale supports the sequential roll of the spine here. Let the fold deepen incrementally with the breath rather than dropping into it all at once.

Look for a twisted torso before the fold even begins. If the hips haven't actually turned to square with the front leg, the fold that follows is working through rotation rather than a clean forward bend, which changes both the sensation and the risk profile of the pose. Reset the hip square before allowing the student to fold further.

Reflect after practising:

• •Squaring the hips fully toward the leg matters more than how close your forehead gets to the knee.
• •It's common for the two sides to feel quite different here. That's useful information, not a problem to fix immediately.

Rather than mistakes, you may notice:

• •Practice the hip square standing upright first, without folding, to make sure the torso is really facing the front leg before any forward movement begins.
• •Roll into and out of the fold slowly a few times, feeling the sequential movement from the upper spine down, before settling into a held version.

• •Hands on a block or the front shin instead of reaching for the floor.
• •A slight bend in the front knee for anyone with tight hamstrings or low back sensitivity.
• •A less complete square if the hip mobility isn't available yet, prioritizing comfort over the full turn.

• ✓Roll back up to standing with control, then turn to square toward the other leg before repeating.