Standing Head to Knee is physically challenging posture and requires consistent practice to achieve its full expression. The effort, however,provides great benefits on the emotional and spiritual levels. It helps build patience and determination. unifies mind and body, as well as improving confidence and self-worth.



Refocus. Suck your stomach, round forward and grab the ball of your foot with a strong interlaced grip.  Balance on the standing leg with locked knee. To ensure your knee is locked, make sure your knee cap lifts up and your front quadricep muscle is contracted.

This pose is a forward bending, an extension of the spine. This action has to come from the front of the body the first thing is to keep the  abdominal muscle engaged.  The forward bend on the spine is the result of front abdominal muscle strengthen and contracted.


step 2

Kick your heel forward until the kicking leg is parallel to the floor. The top of the thigh is contracted while the back of the thigh is stretching. Keep the abdominal muscles tight. If kicking leg is still bending, keep kicking the heel forward.

Distribute body weight all over on the standing foot. Most people bring too much body weight on the heel or to the side. They let their knee flex back.back and put extra stress on the joint. Over an extended period of time this can lead to knee problems. To correct this problem,  bring your weight to the big toe;  exaggerating the weight to the front will also help to re-engage quad muscles. I had this problem myself because I relied too much on my flexibility. I had to intentionally fall forward for a while to correct the posture.



If the extended leg is straight and top thigh contracted. Bring elbows down toward the floor. Make sure elbows are hugging in towards the calf muscle to maintain the balance.  Continuously kick the heel forward. Your posture will improve as you learn to kick your heel harder and harder and harder.


step 4

Bring your body down, exhale breathing and rounding your back, Touch your  forehead to the knee. At  the same time,  kick your  heel forward one more time to maintain the kicking leg parallel to the floor. You might fall out a few times, You have to be patient and try again. Your mind and muscles will get stronger to help you to stay in the posture.  Once you’re able to maintain in this posture, you’ll gain a great sense of accomplishment and confidence.

– Suck your stomach in and contract abdominal muscles
– Engaging quadricep muscles on the front thigh.
– Heel forward on the kicking leg.
– Patience

About the writer:  Chaukei Ngai

I was born in Hong Kong, two months premature and because my lungs were not developed enough to breath on my own, I was put on a ventilator. My whole young life, I always felt like I was struggling just to catch my breath, and many took many trips to the hospital in order to get oxygen. This went on till I was in my 20’s. Then, when I was student at York University in Toronto, I went to my first yoga class and my life completely changed. I’ve never looked back. It was the first time I ever experienced a real connection to my body. I found my passion, and my calling. I found stillness. Eight short years after that Bikram’s class in Toronto, I became the International Yoga Asana Champion. And I have my beautiful son who does yoga with me. I always say that Yoga taught me how to breathe, but it’s also the fire in my life that propels me forward, both spiritually and competitively.


Facebook | Instagram | See Schedule of classes

2019-02-04T01:45:10+00:00July 11th, 2017|Designer blog|