Tuesday, October 09, 2012

Move of the Month: Head to Knee Pose

I hope all of my Canadian friends had a wonderful Thanksgiving!

I spent the weekend doing a little bit of work, a little bit of yoga and eating a lot of turkey.

Speaking of yoga, the Move of the Month for October is the Head-to-Knee pose and I can definitely say, it is one of my favourites.

It is a wonderful stretch to help release the back and the hamstrings and it easily adaptable no matter your fitness level and flexibility.

Here are the steps to ensure that you are performing the exercise safely and effectively.

Head To Knee Pose

  1. Begin seated and extend your right leg straight in front of you.  Bend your left knee and place your foot on your right inner thigh.
  2. Adjust your torso to align your belly button with your big toe.
  3. Place your hands behind your back and as you inhale, squeeze your shoulder blades together and open up your chest.
  4. As you exhale, fold forward and place your forehead on the yoga block (as pictured).
  5. Walk your hands down your leg and grab onto to the flexed foot. Keep your back slightly rounded with your shoulders relaxed and away from your ears.
  6. Continue to breathe deeply as you hold the pose for 30-60 seconds.
  7. As you exhale, slowly roll back up to the starting position and repeat on the other leg.

  • If you are more flexible, place the yoga block at a lower setting or remove it altogether
  • If your are able, hold on to the block and place it on bottom of the extended foot
  • If you are unable to reach your toes, place a yoga strap, band or belt around your foot and hold on with both hands.
  • If your lower back in uncomfortable, sit on a folded blanket or bolster
  • You can also place a folded blanket or bolder under the bent knee if it is unable to touch the ground.

What parts of your body carry the most tension?
For me it is my chest muscles, hands down.

Stay Healthy,

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