Head-to-Knee Forward Fold

About This Pose

Head-to-Knee Forward Fold takes the seated forward fold and works one leg at a time, which changes the stretch meaningfully. The bent leg opens one hip and allows the pelvis to rotate slightly toward the extended leg, which can make it easier to hinge forward than in a symmetrical fold. Sit with both legs extended. Bend the right knee and bring the right foot to the inner left thigh, letting the right knee fall out to the side. On an inhale, sit tall. On an exhale, rotate slightly toward the left leg and fold the torso forward over it. Hands rest on the shin, ankle, or foot. The rotation toward the straight leg is important. Without it, the fold goes toward the center rather than along the line of the extended leg, and the hamstring stretch is reduced. This is also a useful pose for identifying asymmetry. Most people find that one side folds more easily than the other. The tighter side is worth spending extra time on. The bent knee hip should rest comfortably close to the floor. If it's elevated significantly, the outer hip rotators are tight. A folded blanket under the knee provides support. The pose is named for the classic aspiration of touching the forehead to the knee. Very few beginners get there, and it doesn't matter. What matters is the lengthening of the back of the extended leg and the calming quality of the fold itself.

How to Practice

1. 1

   Sit with both legs extended. Bend the right knee and press the right sole to the inner left thigh.

2. 2

   Flex the left foot and on an inhale, lengthen the spine tall.

3. 3

   Rotate the torso slightly to face the extended left leg.

4. 4

   On an exhale, hinge forward from the hips, reaching for the left foot, ankle, or shin.

5. 5

   Lead with the chest rather than the forehead — keep the spine long.

6. 6

   Hold for 5–8 breaths, then inhale up and switch sides.

Benefits

• Stretches one hamstring and hip at a time
• opens the lower back