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Step 1
Sit on the floor with your legs extended in front of you. Flex your feet so that your toes are pulling in towards your torso and breathe deeply as you lengthen through the spine.
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Step 2
Bend your right knee and place the bottom of the right foot against the inner left thigh, drawing the heel up as near to your groin as possible. Try to relax the knee down to the floor if possible. If this is uncomfortable for your knee, you can place a bolster under the leg near the upper, outer thigh; however, try to reduce the bolster and eventually remove it as you gain flexibility.
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Step 3
Double your yoga strap and hold the ends with both hands, resting your pinky fingers on the top of your left thigh. Exhale as you bend at the hips and lean forward over your left leg; however, only go as far as you can comfortable without curving the spine or bending the left knee.
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Step 4
Reach your furthest forward bend and then gently slip the loop of the yoga strap over the ball of your left foot. Inch your hands up the strap as far as possible, keeping your elbows pointing out. Turn your gaze to your left ankle and breathe deeply into the pose, trying to reach a bit further with each exhale.
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Step 5
Hold the head to knee pose for five deep breaths and then come to sitting as you exhale. Repeat on the opposite side. When you can comfortably wrap your hands around the ball of your foot without bending the knees and while keeping the spine straight, release the strap completely.
