Standing Separate Leg Head to Knee Pose

Where is the primary focus? Spine and legs

Where does the posture provide maximum benefits?

Opens the back of your spine, compresses the front, stretches your hamstrings, and the back of your legs.

When and where could I feel the stretch?
In the back of both legs.
Core because of sucking your stomach in.
The back of your spine, especially when your forehead is on your knee.

Why should I do this posture?
It’s the last of the standing postures that compresses /expands your spine.  

How can I improve?
Making your arm movements precise is the first step. Stretching your fingers straight down and then stretching them out as far away from you as you can will help you build more movement in your shoulders as well as building muscle in your arms. It also keeps your mind connected with your body because you are moving more thoughtfully.

Next is the width of your step. Make sure it’s three feet, over your mat.

            Turn on your heels so that you have two heels in one line. I like to think about it as if my heels are on both sides of a one-inch wide line. Make sure they aren't crossing over each other, which will make it impossible to get your hips level.

On the entrance and exit, curl/uncurl as tightly as possible to maximize the compression/opening of the spine. Tucking your chin from the start helps that.

Keeping your hands together is less key here. Separating your hands sometimes allows you to push more firmly into the ground. Keeping your hands together can help you engage the core more because it needs to help stabilize you. Either way, make sure it's just your fingertips, not your palms.

Chin to chest and forehead to knee are key, but that doesn’t mean it's possible for everyone. The benefits come from the effort. When you bend your front knee, it helps bring your knee forward, making it easier to touch your forehead to your knee. If you can touch your forehead to your knee, use that pressure to push your knee back. If you can’t touch your forehead to your knee, keep trying.

The weight shift to get your hips more level is done by pressing your front foot down more to bring your front leg hip up and back and your other hip down and forward.

Exiting is most beneficial when you uncurl your way out of the posture. With your chin to chest the entire time, keep your head as close as you can to your torso to build ab strength. Going slowly also builds strength and keeps you concentrating more.

While it isn’t always the most comfortable posture, it’s great for keeping your back in good condition as well as stretching your hamstrings in a very efficient way.