summer yoga series: head-to-knee forward bend

Head-to-knee forward fold is a great way to take a few introspective moments during our day. It lengthens our back bodies (spine, hamstrings), and the asymmetry in the pose allows us to focus on the sensations in one-side of our bodies at a time.


  • Calms the brain and helps relieve mild depression
  • Stretches the spine, shoulders, hamstrings, and groins
  • Stimulates the liver and kidneys
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves anxiety, fatigue, headache, menstrual discomfort
  • Therapeutic for high blood pressure, insomnia, and sinusitis




  • sit on the floor with your sitting bones firmly grounded in the earth or *elevated on a cushion if you have tighter hamstrings.
  • Stretch your legs straight out in front of you.
  • Bend your right knee and rest the sole of your right food against your inner left thigh.
  • *If your right knee is lifted, support it with a folded blanket or cushion.
  • Ground into your sitting bones and lengthen your spine.
  • Turn your torso slightly left to center your chest over your left leg (*line up your navel with the middle of your left thigh).
  • Reach for your foot OR *if you can’t comfortably reach the extended-leg foot with your fingers, use a strap (… or a belt, or a housecoat tie!). Loop it around the sole of the foot and hold it with your arms fully extended.
  • Lift your chest and lengthen your torso.
  • Press the top of your left thigh into the floor and extend through the left heel.
  • Extend forward from your groin, aiming your chest for your thighs and avoid hunching or rounding your back.
  • Repeat other side.



much love.

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