Head to Knee Pose

2. Bring one foot in and place it with the sole against the inner side of the opposite thigh. Inhale, raising the heads gracefully up the sides of the chest as if to draw the awareness into and up the spine, stretch the arms straight above the head, then exhale slowly, bending forward and stretching arms and hands towards outstretched foot.

3. Grasp the foot with your hands, and bring the head slowly forward until the fore head rests upon the knee or as far as comfortable. Hold the pose a minute or two if comfortable, relax into the pose and breathe normally.

4. Inhale bringing the hands up the length of the leg, resting a moment with the hands on the heel of the bent leg, and the right hand laying on the left hand, palms upturned. Repeat with other leg.

COMMENTS: If you cannot grasp your foot, then grasp your ankle or your calf, so as to give the upper body the support it needs if it is to relax properly. The full position is attained when both hands grasp the toes or the outstretched foot, pulling them toward the trunk; this causes an increased stretch to the sciatic nerve and the muscles in the back of the leg. If the head does not touch the knee do not bend the knee bringing it up to the head (this is the head to the knee not the knee to the head pose.) If the knee is bent most of the stretch is lost. Relax the base of the spine and the side of the back that is opposite the outstretched leg.

BENEFITS: Stretches almost all the posterior muscles of the body. There is a slight stretch to the lateral muscles that is not achieved by the forward bending postures. This slims and proportions the waistline. Maintains or regains flexibility of the spine, especially in the lumbar vertebrae, and hip joints. Stretches and strengthens nerves of the lumbar and sacral areas. Improves circulation in liver, spleen, intestines, pancreas, kidneys, adrenal glands and stomach. Stretches and strengthens the sciatic nerves – the most important nerves of the legs. Prepares legs and spine for cross-legged meditation postures.