Head to Knee Forward Bend

Head to knee forward bend.

Enjoy this pose as you work to improve your flexibility. Seated head to knee stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.

All Benefits:

  • 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
  • Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.

Modifications and Props

If you can't comfortably reach the extended-leg foot, use a strap. Loop it around the sole of the foot and hold it with your arms fully extended. Be sure not to pull yourself forward when using the strap; walk your hands lightly along the strap while you keep your arms and the front of your torso lengthened.


Check out this link from Yoga Journal to walk through step by step, learn ways to modify simply (particularly if you have knee or back issues, you can safely do this pose with modification) or advance the pose.