Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.
HEAD-TO-KNEE POSE BENEFITS
- Stretches the ankles, calves, hamstrings, groin, shoulders, lower and upper back.
- Externally rotates the hips.
CATEGORY
SKILL LEVEL
- Intermediate
INSTRUCTIONS
- Set-Up
Sit on your mat with both legs out in front of you.
- Action
Straighten you left leg and place the sole of your right foot against your left inner thigh. Flex your left foot and press through your heel so that your entire left leg is in contact with the mat. Twist your torso to the left so that the centre of your chest is in line with your straight leg. Inhale, sit up tall. Exhale, slide your hands forwards as far as is comfortable, taking hold of your shin, ankle or heel.
- Refinements
With every inhalation, lengthen your spine and with every exhalation, fold deeper into the pose and bring your forehead closer to your knee.
- Duration
Keep your left foot flexed and hold the pose for 3-5 deep breaths.
- Props
You can sit on the edge of a cushion to raise your hips up and allow them to rotate forwards in their sockets. You can loop a strap around the sole of your left foot and gently pull it in towards you—sitting more upright and keeping your lower back flat.
HEAD-TO-KNEE POSE PRACTICE TIP
- If you suffer from lower back pain, I recommend you switch to Reclining Hand-To-Toe pose to stretch the calves and hamstrings.
CONTRAINDICATIONS
- Avoid Head-To-Knee pose if you have a knee, hip or lower back injury.
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