Half Lotus Fold
Beginner: Half-lotus forward fold is a challenging posture for a beginner. If you are uncomfortable drawing the heel all the way up to the top of the thigh, place it along or just in front of the leg, wherever you are comfortable. Don't worry if you cannot fold over very far or at all, remember to breathe and enjoy a gentle stretch.
Advanced: This is an exciting and rewarding stretch for the advanced yogi! Remember to keep your seat grounded along the floor as you fold forward. Engage mula bandha and try to maintain your balance using your core muscles more and the strength of your arms less.