Standing Head to Knee In 4 Breaths

Inhale 1

Exhale 1

Inhale 2

Exhale 2

Inhale 3

Exhale 3

Inhale 4

Exhale 4

Standing Head to Knee is a posture that is both very simple and very difficult. It doesn't demand too much flexibility, but it takes moderate strength and balance and, above all, focus.

The posture is often taught in segments to accommodate beginners. Once we can enter into the full posture, the body naturally moves into position over the course of 4 breaths. There are 4 elements in this posture - standing leg, kicking leg, rounded spine and forehead to knee - and each breath puts the subsequent piece into place.

Starting from standing.

1. The first inhale raises the kicking leg. This establishes the standing leg. On the exhale bend over and grab the lifted foot.

2. On the second inhale stand up tall; reestablish the standing leg. On the exhale extend the kicking leg forward. Look at the big toe of your kicking foot.

3. On the third inhale don't move but reestablish the standing leg and kicking leg. On the exhale round the spine. Pull the elbows below the calf, look at your big toe.

4. On the fourth inhale don't move but reestablish the standing leg, kicking leg and rounded spine. On the exhale drop your forehead to touch your knee.

Hold the position for 5-10 breaths.