Head-to-Knee Pose

How to

1. Begin seated on the floor with legs extended straight in front of you, sitting on a folded blanket if needed for comfort.
2. Bend your right knee and draw the right sole to the inner left thigh, allowing the right knee to relax toward the floor.
3. Inhale and lengthen through the spine, sitting tall and grounding both sitting bones evenly.
4. As you exhale, hinge at the hips to fold forward over the extended left leg, keeping the spine long and the heart reaching toward the toes.
5. Place your hands on either side of the left leg, on the floor or on the shin, wherever they comfortably reach.
6. Relax your shoulders away from your ears, and keep your gaze soft, directed toward your left foot.
7. Breathe deeply, maintaining length in the spine on each inhale and softening into the stretch on each exhale.
8. To exit, inhale to lift the torso back up to a seated position, then extend the right leg and repeat on the other side.

Benefits

• Stretches the hamstrings and calves of the extended leg, enhancing flexibility.
• Gently stimulates the liver and kidneys, supporting detoxification and metabolic processes.
• Calms the mind and helps reduce stress, promoting relaxation and mental clarity.
• Relieves mild back pain by stretching the spine and relieving tension.
• Encourages digestion and can help relieve symptoms of bloating or discomfort in the abdomen.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher