Head-to-Knee Forward Fold

About This Pose

One leg extended, the other bent with foot to inner thigh. Fold forward over the straight leg.

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