Reclined Head to Knee Pose
stretches your hamstrings, while improving the circulation in your legs. This pose also increases the flexibility of your pelvic area and stimulates your abdominals, which helps to improve digestion and elimination. You can also use this pose to strengthen and relieve stiffness in your lower back.
You may want to perform Reclined Head to Knee Pose
to warm up for forward bends, such as Seated Forward Bend
and Standing Wide Angle Forward Bend
. This pose is a good warm-up pose for forward bends because it helps prepare your hamstrings for the intense stretch involved in forward bends.
As you bring your forehead toward your knee in this pose, make sure you also lift your chest toward your thigh, otherwise you may strain your neck. Also, you should bring your forehead and knee only as close together as is comfortable for you.
Make sure you use caution performing Reclined Head to Knee Pose
if you have lower back or neck problems.
My lower back feels strained in this pose. What can I do?
|Lie on your back with your legs extended and your feet together.|
|Place your arms on the floor at your sides, with your palms facing down.|
|Bend your right leg and draw your right knee toward your chest.
(Keep your left leg straight and flat on the floor.)
|Press your lower back into the floor.|
|Straighten your right leg above you.
(Make sure your right knee is not locked.)
|Interlace your fingers behind your right thigh.|
|Gently pull your right leg toward your body.
(Keep your arms and shoulders relaxed.)
|Inhale as you lift your chest toward your right thigh and bring your forehead toward your right knee, keeping your neck relaxed.|
|Hold the pose for 15 to 30 seconds.|
|To come out of the pose, exhale as you lower your head, neck and shoulders back to the floor. Then release your hands and lower your leg.|
|Repeat steps 3 to 10 for your other side.|
Before you raise your leg in this pose, you can bend your other leg and place the sole of your foot on the floor, instead of leaving your leg straight and flat on the floor.
How can I modify the pose if my neck feels strained?
If your neck feels strained when you bring your forehead toward your knee, you should keep your head on the floor throughout the pose.
What should I do if resting my head on the floor is uncomfortable?
If your head does not rest comfortably on the floor, place a folded blanket or towel under your head, neck and shoulders. This modification is also useful if you have high blood pressure, since the blanket allows you to position your head above your heart.