Seated One Leg Forward Bend: How-to, Tips, Benefits

In our beginner yoga pose series, Michael Taylor from Strala Yoga in New York City, demonstrates and gives us the scoop on Seated One Leg Forward Bend.

How-to: Sit with your knees close to your chest, and extend one leg straight out. Let the other knee fall to the side, and connect the bottom of your foot with the thigh of your straight leg. Keep hips square to the front, and gently lean forward over your extended leg.

Tips: Don’t rush to lean over your extended leg. Use your breath to come forward, lead with your belly and lower ribs, and keep the front of your body long and open. For a good twist, try rolling your ribs and shoulder that are on the same side as your extended leg slightly higher than your ribs and shoulder on the opposite side.

Benefits: Opens up the backs of your legs.

Michael Taylor is a yoga guide at Strala Yoga in New York City. (Michael prefers "guide" to "instructor"). He's practiced Eastern movement and healing techniques for more than two decades. He holds a degree in mind-body medicine from Harvard, and studied alternative medicine and psychology at Oxford. Mike is also the CEO of social media company Odyl, climbs a few mountains in his spare time, and is the husband of yoga master Tara Stiles.

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Michael Taylor

Co-Founder Of Strala Yoga & Tai Chi Expert
Mike Taylor is the co-founder of Strala along with his wife, Tara Stiles. He studied mind-body medicine at Harvard and complementary medicine at Oxford. Mike has practiced Eastern movement and healing, including tai chi and qigong, for more than 30 years. In his younger years, Mike challenged centuries of reasonable and well-tested martial traditions in hundreds of competitions by applying unruly imagination to a world where rules were unbreakable. His record established the strength of finding your own way in your own body rather than copying the techniques of other people’s traditions. As he got older, Mike continued on to medical applications of the mind-body connection in university. After running into walls with standard medical practice in the United States and England, he left his health care roots for a little while. As the first internet boom was getting started, he joined the startup team of one company, then founded a couple more. Now through Strala, Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, enable their lives, and become their own best caregivers.Mike has climbed some of the world’s largest mountains in Alaska, the Alps, and the Himalayas. He’s now a cyclist and runner and spends as much free time as possible exploring the backcountry on foot, skis, and snowboard. He lives in New York with his wife, Tara, and baby, Daisy.
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Michael Taylor

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