Two poses for today are Head to knee forward bend and Reclining Twist

Head to knee forward bend and Reclining Twist

Head to knee forward bend

Head-to-Knee Pose (Janu Sirsasana) is an excellent stretch to relieve tight hamstrings, the muscles in the back of your thighs. If you tend to dislike doing a seated forward bend with both legs straight, this pose may come as a pleasant surprise. Taking your stretch one leg at a time allows you to go a lot deeper and feels so much better.

Steps

Begin sitting in Staff Pose (Dandasana) with both legs outstretched in front of you.

1. Adjust the flesh under your seat so that your sit bones are firmly anchored.
2. Bend your left knee and bring the sole of your left foot to your right inner thigh.
3. Square your torso over your extended right leg. Begin to bring your torso down to your leg by tipping your pelvis forward so that the bend initiates from your hips instead of your lower back.
4. Keep your right foot flexed while pressing the back of the right thigh down toward the floor.
5. When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round. Do whichever one feels better.
6. If your hands reach your foot, hold your foot. If not, you may hold on to your ankle or calf, or place your hands on the floor wherever they reach.
7. On each inhale, extend the spine long. On each exhale, deepen the forward bend.
8. Stay here for five to 10 breaths and then straighten both legs, shake them out, and repeat the pose on the other side.

Benefits

• Head-to-Knee Pose stretches the hamstrings, hips, and groin muscles.
• Runners and those who engage in sports that require running will often benefit from this good stretch for tight hamstrings.
• It is also a restorative pose that is said to help relieve stress and calm your mind.

Reclining Twist Yoga Pose

Steps

• Lie on your back with your arms in a T-shape.
• Move your hips a little over the right and bring your knees over to the left.
• Support your knees with a bolster or blocks.
• Hold the pose for 3 to 5 minutes.
• To come out of the pose, bring your knees over your hips, and repeat on the other side.

Benefits

• Restores spine neutrality.
• Restores balance in the nervous system.
• Massages the organs of digestion.
• Stimulates the Urinary bladder and Gallbladder meridians.
• Can stimulate the Heart, Lung, and Small Intestine meridians if you find sensations in the arms.