How to Do the Perfect Head-to-Knee Forward Bend (Complete Guide)

Want to master the head-to-knee forward bend — the deep stretch for hamstrings and spine? You're in the right place.

Perfect Head-to-Knee Forward Bend Technique

The head-to-knee forward bend is a seated yoga pose that provides a deep stretch for the hamstrings, calves, and spine while promoting introspection and calm. ChAIron's AI coaching ensures proper alignment and safe progression.

Step-by-Step Form Guide

Seated Position:Sit with legs extended, bend one knee and place foot against inner thigh of straight leg
Spine Length:Inhale and lengthen spine, sitting tall with chest open
Forward Fold:Exhale and hinge forward from hips, reaching toward extended leg
Hold and Breathe:Hold comfortable position, breathing deeply, switch sides

Common Mistakes to Avoid

Rounding spine instead of hinging at hips
Forcing head toward knee aggressively
Holding breath during the stretch
Placing bent knee in wrong position
Not honoring body's flexibility limits

AI Coaching Benefits

Spinal alignment and forward hinge pattern
Leg positioning and hip opening
Breathing rhythm and relaxation
Progressive flexibility development
Bilateral symmetry assessment

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