Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Flex the front foot to protect the knee. Extend the back leg straight, foot on the mat. Square hips forward, using a blanket under the front hip if needed. Inhale to lengthen the spine, lift the chest. Exhale to fold forward over the front leg. Hold for 30 seconds to several minutes, breathing deeply. Repeat on the other side.
To safeguard your knee joint, actively flex your front foot, drawing your toes towards your shin throughout the pose. Ensure your hips are squarely facing forward, which may require placing a folded blanket under your front hip to achieve a level alignment. As you inhale, focus on lengthening your spine by gently drawing your tailbone towards the ceiling and lifting your chest to create space between your shoulder blades. Deep, conscious breathing into your hips can help release tension and deepen the stretch, promoting relaxation and stability. Finally, maintain a slight bend in the front knee to prevent hyperextension and protect the joint.
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