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Head-to-Knee Forward Fold

A one-leg forward fold that lengthens the hamstrings and calms the nervous system.

How to

1. Sit with the right leg straight along the alignment line and the left foot against the inner right thigh.
2. Square the chest towards the straight leg.
3. Inhale to lengthen the spine; exhale to hinge forward from the hips.
4. Hold the shin, ankle, or foot — wherever you reach without rounding the back.
5. Stay for eight breaths, then switch legs.

Tips

• Soften the extended knee if the hamstrings are tight.
• Lead with the chest, not the forehead.
• Flex the extended foot to protect the knee.