Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back, and opens up the hips. You can use a strap.
- Stretches the ankles, calves, hamstrings, groin, lower and upper back.
- Externally rotates the hips.
- 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.
- 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.
- Avoid this pose if you have a knee, hip or lower back injury.
MASTER THE POSE