Head-to-Knee Forward Bend
Maya - Pose Assistant
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Benefits
Head-to-Knee Forward Bend is a seated forward fold stretching one leg's hamstring while opening the opposite hip and groin. It calms the brain, relieves mild depression/anxiety, stretches the spine/shoulders, stimulates liver/kidneys, and aids digestion.
Practice Guide
Sit in Staff Pose (Dandasana). Bend right knee, place sole of right foot against inner left thigh. Right knee rests towards floor.
Keep left leg extended, foot flexed.
Inhale, lengthen spine, turn torso slightly to face over extended left leg.
Exhale, hinge forward from hips over left leg. Reach for left foot with both hands (or use strap), or rest hands on shin/floor.
Keep spine long as you fold. Relax shoulders.
Gaze towards left foot/shin. Hold, breathe.
Exit: Inhale, lift torso, release hands, return to Staff Pose. Repeat other side.
Modifications
Use a strap around the ball of the straight foot.
Sit on a folded blanket to tilt pelvis forward.
Keep a micro-bend in the straight knee.
Focus fold towards the straight foot rather than directly over the knee cap.
Place block under bent knee if it doesn't rest comfortably.
Safety Notes
⚠Asthma (can restrict breathing if folded too deep)
⚠Diarrhea
⚠Knee injury (on bent or straight leg - modify or avoid if painful)
⚠Lower back injury (avoid deep flexion, maintain spinal length)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.