Seated Head to Knee

Audio File

Instructions

  • Seated in cross-legged pose, extend the right leg straight out in front of you, place the bottom of the left foot against the right thigh.

  • Pull the right leg in to square the hips to the front wall.

  • Inhale the arms up lengthening the spine.

  • Keep the length as you exhale forward, bending the right knee enough to interlace the fingers around the foot and to place the head against the knee.

  • Make sure the shoulders are parallel to the floor. 

  • Breathe and hold for 3-6 breaths.

  • To release: inhale the arms up over your head, exhale them to the floor.

  • Repeat on the other side.

Modifications

  • Use a yoga strap around the foot of the straight leg and hold with both hands. 

  • Use a blanket under the bent knee to reduce straining the knee joint.

Contraindications

  • Back injuries

  • Knee injuries

Type of pose

  • Seated

Parts of Body Benefited

  • Back

  • Legs

Other strategies from:

Hatha Yoga

Yoga