Head to Knee Sequence with a Twist

Forward folds are quite calming. They turn your focus inwards. Add a bit of twisting to compress then release the flow of energy and you have a great little combination.

Here is a short head to knee sequence. You can do it as part of your regular yoga routine or on its own to relax and clear your mind. Head to knee poses stretch the low back area. You will feel it just above the waistline on the side with the bent leg.

Perform the sequence first on one side, then switch to the other. Hold each pose for about five breaths.

1. Janu Sirsasana (Head to Knee Pose)

Before folding forward, be sure to lengthen the spine by extending the top of your head towards the ceiling. Turn your torso towards the extended leg and on an exhale begin to fold. Once you have found your comfortable “edge” soften into the pose for a few breaths.

2. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)

The Revolved Head to Knee pose stretches your spine, shoulders and hamstrings and also stimulates digestion. You may choose to keep a slight bend in your extended knee. Focus on lengthening the spine and then gently twisting from the core.

3. Marichyasana III (Sage Twist)

It can be difficult to sit upright in this pose as the pelvis tends to sink backwards which rounds the back. To help keep the pelvis in a neutral position, sit on a folded blanket, yoga block or bolster.

Keep both  your straight leg and the foot of your bent leg, grounded. On each inhalation focus on lengthening and creating space in the spine.  On each exhalation, twist a little more.

Related posts:

1. Letting Go with Janu Sirsasana
2. Yoga with a Twist
3. Feeling Tired? Try This Short Restorative Yoga Sequence
4. A Spine-Tingling Sensation from Half Forward Fold
5. The Key to Balance is Falling