How to Do Head to Knee Poses in Ashtanga Yoga

Ashtanga yoga is a very powerful style of yoga that focuses on the "Eight Limb Path" which can be found in the ancient Yoga Sutras of Patanjali. This style of yoga focuses on vinyasa (flowing, connecting poses).Head to knee pose combines a forward fold and hip rotation position. This pose allows you to deeply stretch your back, hamstrings, groin and shoulders. This pose also stimulates the liver and kidney and improves digestion. For women, it also helps relieve menstrual cramps.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat

Ashtanga Yoga: How to Do Head to Knee Pose

1. Sit on your yoga mat and place your legs straight in front of you. Bend your right knee, and bring the heel of your right foot to the inside of your inner left thigh. Swivel your knee so it's turned to a 90 degree angle. Bring your right knee as close as you can to the mat.

2. Raise your arms above your head. Inhale through the nostrils and bend forward from the waist. Reach both arms towards your right foot. Exhale through your nostirls and grab either your toes or ankle as you fold forward. Touch your head to your right knee. Feel this stretch deep in your shoulders, groin, hamstrings and back. Inhale and exhale deeply through the nostrils 3 to 4 times.

3. Deepen the stretch by pulling your foot back (by the ankle or toes). Bring your head closer to your knee. Hold pose for 10 seconds. Release hands on your right foot. Slowly stack your vertebrae, one-by-one, as you slowly unfold the pose. Lift arms above your head. Slowly release arms and bring to the sides of your body. Repeat on other side (2 times on each side).

Tips & Warnings

• The head to knee pose is very relaxing. After a powerful vinyasa flow, this pose allows for a deep stretch in tight areas (like hamstrings and the groin). The head to knee pose is usually practiced at the beginning or end of the Ashtanga yoga practice.
• Do not attempt head to knee pose if you have any injuries, especially to your hamstrings, lower back, shoulders or groin area. This pose allows for a very deep stretch.
• Do not push your body to the point of pain and if you cannot reach your head to your knee, stretch only as far as you can.
• If you experience any pain or discomfort while attempting this pose, stop immediately.
• If you have any medical conditions, please consult a medical doctor before attempting this yoga pose.

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