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POSES DIRECTORY
FORWARD BENDS
Head-to-Knee Forward Bend
Head-to-knee forward bend opens the chest and stretches the legs and lower back muscles. This asana is a combination of forward bend, twist and side bend.
Sanskrit: Janu Sirsasana
Drishti: forward or at shins
Counterpose: child's pose, happy baby, wind-removing pose
Materials
- Yoga mat
- Straps (optional)
- Folded blankets (optional)
Instructions
- Start in dandasana by sitting with your legs extended and pressing your hands into the floor. Lengthen your spine upward.
- Bend your right leg, move your knee out the right and place your right heel on the inner edge of your left thigh. Activate the left leg and make sure the left foot points straight up.
- Turn your torso to face your straight leg. Inhale and bring your arms overhead as you lengthen the spine.
- Exhale and reach forward over your left leg, leading with the chest. Wrap your hands around the left foot and draw the torso forward. If possible, place the forehead on your upper shin while keeping the left leg actively engaged and straight.
- Hold for several breaths and then slowly release. Repeat on the other side.
Notes
Modifications: For a more gentle variation, sit on a folded blanket and use a strap around your foot.
Preparatory poses: Mountain, Standing Half Forward Bend, Paschimottanasana
Follow-up poses: reverse plank, hero, fish