Head to knee pose

Head to knee pose is an intense stretching exercise for the back of the legs, back of the waist and lengthens the spine.



Your abdomen rather than head should touch the knee. Your sitting bones should be in contact with the floor when dropping your bent knee to the floor.



If the bent knee is not in close contact with the ground, move your foot away from the groin. It is more important to keep your spine erect and lengthened rather than bending forward.



You can use a strap around the straight leg for support. Keep your palms on the floor on the either side will reduce the strain in the back of the straight leg and keeps your head, neck and spine straight while bending. You can bend the knee of the straight leg slightly sit on a prop to prevent the lower back from rounding and support pelvis while relaxing lower back and the back of the straight leg. Do not perform this pose if you have slipped discs in the back or knee or back problems.

How it is to be done – sitting.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Begin in staff pose.

2. Bend the left leg and keep the sole of the left foot against the inside of the right thigh. Drop the left knee to the floor. The right foot should be flexed and toes should face the ceiling.

3. Inhale when you raise the arms above the head and the palms facing each other.

4. Drop the pelvis forward and downward to lengthen the spine. Your head, neck and spine should be aligned.

5. Press forward through the heel of the right foot and the crown of the head while pressing back through the sitting bones.

6. Remain in this pose for 15 to 30 seconds going further into the pose with each exhalation. Then go back to Staff pose.

7. Perform the steps 2 to 7 with right leg bent. Complete this pose by performing inclined plane pose as a counter pose.

Benefits to body parts - Stretches the posterior of the legs and waist. Lengthens spine.

Precautions - Knees, back, slipped discs.