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Head-To-Knee

Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back, and opens up the hips. You can use a strap.
SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Stretches the ankles, calves, hamstrings, groin, lower and upper back.
  • Externally rotates the hips.
INSTRUCTIONS
  • From sitting, straighten you left leg to the mat 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.
  • Keep your left foot flexed and stay here for 5-10 deep breaths. With every inhalation, lengthen your spine and with every exhalation, fold deeper into the pose and bring your forehead closer to your knee.
  • To come out of the pose, take a deep breath in. Exhale, carefully come back up and switch sides.
MODIFICATIONS
  • 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.
  • If you suffer from lower back pain, switch to Reclining Hand-To-Toe pose.
CONTRAINDICATIONS
  • Avoid this pose if you have a knee, hip or lower back injury.
MASTER THE POSE

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