Head-to-Knee Pose

Instructions

1. 1Sit with both legs extended, then bend the right knee and press the sole of the right foot against the inner left thigh.
2. 2Align your torso with the extended left leg, not with the center of the body.
3. 3Inhale and lift both arms overhead to lengthen the spine fully before folding.
4. 4Exhale and hinge forward from the hips, reaching for the left foot, ankle, or shin with both hands.
5. 5Keep the left foot flexed and the left knee pointing straight up to protect the joint.
6. 6Breathe steadily for 5–8 breaths, lengthening on each inhale and softening deeper on each exhale.
7. 7Inhale to rise back up, then switch sides.

Contraindications & precautions

• ⚠Knee injury or medial ligament strain — the bent-knee position places lateral stress on the joint; sit on a folded blanket and ensure the knee is fully supported.
• ⚠Lower back disc pathology — asymmetric forward folds increase rotational load on the lumbar spine; keep a slight bend in the extended leg and avoid pulling forcefully.
• ⚠Tight hip flexors or groin injury — forcing the bent leg to the floor can strain the inner thigh; allow the bent knee to rest on a block without pressing it down.