This video demonstrates two intermediate level variations of the classical single leg seated forward bend. Sitting in half-lotus, first wrap one arm behind your back and hold onto the opposite foot before coming down. Another variation is to hold your hands behind your back in prayer position before coming down. Be careful of your knees with these variations – please warm-up first and make sure you are comfortable in the half-lotus position before attempting these variations. Demonstrated by Jan. Camera: Nanda. Speaker: Sita.

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