janu (head) + sirsa (knee) + asana (pose)
This may be a beginner-level forward fold, but it still packs a punch! In Head-to-Knee Pose, you bend your upper torso from the hips, while bringing it (& your head) over the knee of your extended leg. As such, it´s a wonderful hip opener as the hips are internally & externally rotated, it stretches the back, & deeply stretches the back of the legs. This pose can be challenging for those with stiff knees, so enter into it slowly (use a prop if necessary), or minimize the angle of your bent knee, or keep yourself more or less upright if need be - it´s the intention that´s key. If you want to make this more challenging, there are variations like Revolved Head-to-Knee Pose. Head-to-Knee is usually practiced at the end of a yoga practice because the body is sufficiently warm, & it´s a great pose to begin grounding & slowing yourself down. Many yogis will warm up with Seated Forward Fold, Cobbler's Pose & Seated Straddle Pose before entering it from Staff Pose. Follow your fold up with Half Circle Pose, various Seated Twists, &/or Revolved Head-to-Knee Pose. It´s really not important how far over your straight leg you can go, if your forehead touches your knee (or beyond), or whether you can lasso your foot, clasping hand to wrist. Focus on lengthening your spine, & bringing a deep stretch to your back & hamstrings. Like everything else in life, it´s the journey that counts. Surrender & enjoy!
Benefits:
stretches the shoulders, spine, hamstrings, neck, abdominal muscles, & groins.
increases flexibility of the lower back & spine
improves digestion by massaging the abdominal organs
enhances breathing in the back lungs
relaxes the mind
reduces sciatica & brings in a good supply of blood to the sciatic nerve
relieves menstrual pain
brings balance in the body, relieving anxiety, fatigue, & mild depression.
Remember: don´t enter this pose by rounding your back over your extended leg; on an exhalation bend at your hips & lean forward over your extended leg. Inhale the arms up & reach out of the waist lengthening the spine. You should feel a fabby stretch in your muscles, but stop if you feel any pain. Once you´ve lengthened your torso as far as it will go, allow your spine to round *or* the knee to bend upwards, so that the forehead comes to rest on the knee & the torso on the thigh.
Props: if bending your knee is difficult, place a blanket below the knee to alleviate any strain. If bending from the hips is challenging &/or the lower back is stiff, sit on a yoga block or blanket to achieve stretch at the lower back. Don´t worry about reaching your feet, but if you really want to get a bit closer to your glorious toes, a yoga strap or neck tie slipped around the sole of your extended foot will help with your descent.
Modify or avoid Head-to-Knee Bend if you
suffer from severe low back pain
have knee pain or have had recent knee surgery
have had any shoulder/neck injuries
are experiencing a heavy menstrual flow
are pregnant (because of pressure at the lower abdomen).
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