Mobility · Yoga
Head-to-Knee Pose
Head-to-Knee Pose is a seated forward fold over one extended leg, with the other knee bent outward. It gently stretches the back of the extended thigh while practicing a controlled hip hinge.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on your mat with both legs extended in front of you.
- Bend one knee outward, placing that foot against the inner thigh of your extended leg.
- Turn your torso to face your extended leg.
- Fold forward from your hips toward that leg.
- Rest your hands on your shin or the floor beside your leg.
- Hold the forward fold at a comfortable depth.
- Lift your torso back upright.
- Slide your bent leg forward to return to the starting position.
Form cues
- Keep both sitting bones grounded.
- Let your shoulders soften.
- Breathe slowly without holding your breath.
Common mistakes
- Chasing head-to-knee contactKeep your chest reaching forward rather than rounding deeply to bring your head down.
- Locking the extended kneeAllow a slight knee bend if straightening the leg makes the stretch too intense.
- Rolling backward onto your tailboneSit on a folded blanket to make it easier to tilt forward from your hips.
Safety
Forcing a deeper fold can strain the hamstrings or irritate the lower back. Pressing the bent knee toward the floor can stress that knee.
- Support the bent knee with a folded blanket if it hangs uncomfortably above the floor.
- Ease into the stretch without bouncing or pulling yourself down with your arms.
- Come out of the pose if you feel sharp pain, tingling, or numbness.
If you have a current hamstring, knee, or lower-back injury, use a gentler supported version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–40 seconds per side
- Rest
- No rest timer
Aim for mild, steady tension rather than your deepest possible stretch.