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Home / Pose / Head-To-Knee

Head-To-Knee

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Stretches the ankles, calves, hamstrings, groin, shoulders, lower and upper back.
  • Externally rotates the hips.

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.

TIP
CONTRAINDICATIONS
  • Avoid Head-To-Knee pose if you have a knee, hip or lower back injury.
MASTER HEAD-TO-KNEE POSE

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