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Head-to-Knee Pose A

Target your hips, lower back, and hamstrings as you sink into Head-to-Knee Pose A. It's equal parts a restorative stretch and big leg opener — exactly what you need when you're working with a sore body.

  • From Downward Facing Dog, slowly lower your knees to your mat, and swing your legs around so you're sitting on your bottom with your legs out straight in front of you in a quick Staff Pose.
  • Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
  • Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
  • Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
  • Then release your hands, sit up, and switch sides. This time the left knee will be bent, and the left hand will hold the right wrist.
  • Source: Jenny Sugar at Yoga Vermont

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