Knee To Head Yoga Pose

Knee To Head Yoga Pose

The knee to head yoga pose is split into 4 different series of poses. They are revolved knee to the head pose, head to knee pose II, head to knee pose III or knee to head variation and head to knee pose IV or revolved knee to head pose IV.

These poses are simple basic poses and can be practiced by beginners.

Revolved Knee To The Head Pose

Sit down on the ground with your legs spread out straight in front of you. Before beginning the yoga pose, ensure your feet are hip width apart. Bring your left foot out and extend it diagonally. Fold your right leg at the knee and bring the heel of the foot close to your pubis. Let the toes of the foot rest under the thigh or sitting bones of the extended foot.

Open your arms and stretch sideways towards your extended leg. Bring your left hand down towards your left foot and let it rest on the inside of the left foot, palm facing upwards. Stretch the right arm over your right ear.

Slowly twist your neck and your head in the direction of the raised arm and look upwards through the arm. Do not lean forward but only lean sideways as far as you can. Extend your arms and legs as far out as you can.

Remain in this position for at least 30-60 seconds and return to the normal sitting position. Repeat the same with the other leg.

Knee To Head Pose II

This pose is also called revolved knee to head variation. This is a basic to intermediate pose but can be practiced by beginners.

Once you practice the revolved head to knee pose, remain in the same seated position. Extend your left leg out diagonally. Fold the right leg at the knee towards the back of your body and hold it close to the buttock on the same side. Lean sideways towards your extended left leg and bring your right arm over your head and hold the toes of your left leg.

Bring your left hand to the back of your body and hold the toes of your right leg with your left palm. Do not lean forward but try to lean the body sideways only. Turn your head and neck upwards and look through your right arm which is over your head.

Stretch the legs and the body as much as you can. Remain in this position for at least 30-60 seconds and return to the normal resting position. Repeat the same with the other leg.

Knee To The Head Pose III

The knee to the head pose III is also called the upward revolved knee to the head III.  This is an intermediate pose but can be practiced by beginners once they have gained enough flexibility to perform it with ease.

Sit down on the ground with your legs spread out in front of you like in the above positions. Fold your left leg at the knee and bring the heel of it close to your pubis. Spread the other leg out diagonally. Extend your right arm and place it next to the foot of the folded leg. Ensure that it is in between both the legs (inside to the stretched leg).

Now raise your right leg from the hip and the buttock as high as you can. Extend your left arm over your head like in the other poses above and hold the heel of the raised leg. You can use it as a support. Try and pull the leg as close to your head as possible.

Turn your head towards your left arm and look in the same direction. Remain in this position for 30-60 seconds and repeat with the other leg.

Knee To The Head Pose IV

The knee to the head pose IV is also called revolved knee to the head IV. This also an intermediate to advanced variation of the knee to the head poses.

Sit down with both your legs spread out diagonally. Fold your left leg at the knee backward towards your buttock. Lean sideways towards the stretched out right leg. Hold the big toe with your right palm. Ensure your elbow is to the inside of the leg and try to touch the ground with it. Lean as far as you can on the leg and with your left hand hold the toes of the folded leg and pull the leg towards your buttock. Ensure that the thigh of the folded leg is aligned with the back.

The hip of the folded leg and the thigh should be at the back of your body. The right arm should draw the foot of that leg towards your body like in half frog pose. Press your tailbone to the ground. Try and bring your head close to the extended leg. Turn your head and neck towards the ceiling and look upwards.

Remain in this position for at least 30-60 seconds and repeat with the other leg.

Benefits of the knee to head pose

  • The head to knee poses to stretch your legs and arms
  • They stretch the spine and the sides of the body
  • Aid in burning fat around the body and thereby enhance a great body shape
  • Stretch the inner thighs and the groins
  • Tones the buttocks and the legs
  • Tones and stretches the muscles of the neck
  • Stretches and strengthens the shoulders

 

Category Yoga

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