Head to knee pose

Limbers up the ligaments in your feet, back, and ankles, and makes the joints in your knees and hips more flexible. Engages the spleen, liver, pancreas, and kidneys.

1. Sit in the starting position with legs extended. Move your right foot in toward the center of your body so that the knee is at a 90-degree angle to the hips. Grasp your left foot with both hands. Keep your knee bent if you need to. Breathe in, and stretch your chest upward.
2. Breathe out, and let your upper body fall downward and straight ahead from the hips. Then gradually come down toward your leg with your entire body, keeping one hand around the other in front of your foot. Keep your bottom on the floor, and let your breathing slowly extend your back forward. Hold this position for five deep breaths.
3. Breathe in, stretch your chest upward keeping hold of your left foot, and breathe out.
4. Do a Vinyasa (see page 36) and return to a seated position.
5. Now repeat the movement on the left side.
6. Do a Vinyasa and return to a seated position.