Forward Easy Pose (Cross-Legged Forward Bend) anatomy

Forward Easy Pose (Cross-Legged Forward Bend) · Adho Mukha Sukhasana · Tư thế ngồi xếp bằng gập người

Forward Easy Pose (Cross-Legged Forward Bend) mainly works iliopsoas; it stretches gluteus maximus, piriformis, deep hip rotators, gluteus medius.

Opening the 3D model…

Sit cross-legged with the shins crossed, each foot beneath the opposite knee; sitting on the edge of a folded blanket helps the pelvis tilt forward. Inhale to lengthen the spine; exhale, walk the hands forward on the floor and fold from the hips, the belly moving toward the shins, the arms long and palms down. When the pelvis can tilt no further, let the back round softly and lower the forehead toward the floor or onto a block, the neck relaxed. Both sit bones stay down. The outer hips, glutes, deep external rotators and back extensors stretch, and the latissimus dorsi lengthens as the arms reach. Hold for a few breaths, walk the hands back, then switch which shin crosses in front and repeat. With knee or low back pain, sit higher and fold only a little.

Muscles in this pose

Working (contracting): Iliopsoas

Stretching: Gluteus maximus, Piriformis, Deep hip rotators, Gluteus medius, Adductors, Erector spinae, Multifidus, Quadratus lumborum, Latissimus dorsi, Teres major

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Draws the torso forward from the hips as the fold begins
• Gluteus maximus · Stretching: Hips deeply flexed and turned out: the main stretch
• Piriformis · Stretching: Stretches more as the torso folds forward
• Adductors · Stretching: Gently stretched, knees open to the sides
• Erector spinae · Stretching: Lengthens as the torso folds and the back rounds softly
• Latissimus dorsi · Stretching: The arms reach far forward on the floor

Practice cues

• Sit on the edge of a folded blanket; fold from the hips first, then let the back round
• Keep both sit bones down as the hands reach forward
• Switch which shin is in front so both sides work evenly

Benefits

• Stretches the outer hips, glutes and deep external rotators
• Stretches the back muscles and the latissimus dorsi
• A gentle fold that helps you relax with slow breathing

Cautions / contraindications

• Use caution with knee or hip pain; sit higher and support the knees with blankets
• Use caution with low back pain or a disc problem; keep the back long and fold less
• In pregnancy, widen the knees and fold only slightly, leaving room for the belly

Easier variations

• Sit on a folded blanket or block with blankets under the knees
• Rest the forehead and forearms on a bolster or block

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

Related poses

• Cow Face Forward Fold Adho Mukha Gomukhasana
• Head-to-Knee Forward Bend Janu Sirsasana
• Three-Limbed Forward Bend Trianga Mukha Eka Pada Paschimottanasana
• Forward Bound Angle Pose (Butterfly Fold) Adho Mukha Baddha Konasana
• Marichi’s Pose I (Seated Forward Bend) Marichyasana I
• Fire Log Pose (Double Pigeon) Agnistambhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)