Supported Head To Knee I

Sit tall on the floor with both legs extended, then bend your right knee and place the sole of your right foot against your inner left thigh, letting the right knee open out to the side.

Sit up on the front edge of a folded blanket so your pelvis can tip forward, and square your chest toward your straight left leg.

Inhale to lengthen your spine, then exhale and hinge forward from the hips over the straight leg, walking your hands or a strap around the foot rather than rounding your back.

Keep a soft micro-bend in the extended knee and lead with your chest to protect the lower back, letting a bolster under your torso support you if folding deeply feels like too much.

Breathe slowly and evenly for five to eight breaths, feeling the stretch along the back of the straight leg without forcing the open hip.

To exit, inhale and rise up with a long spine, then straighten the bent leg and repeat on the second side.