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Namaste Journal

Head to Knee Lights the Way to Improved Alignment

This post is part of Sadhana, a 26-week exploration of each of the Namaste Yoga sequences. It’s never too late to join! All that is required is to try a new Namaste sequence each week – and don’t forget to post about your experiences to be entered in our monthly contests. Read all the Sadhana posts here or connect with others participating in Sadhana on our Facebook wall.


In our exploration of the Revolved Triangle Sequence, Kate Potter explained how the Namaste Yoga sequences are either Short Side Flows or Long Side Flows. Head to Knee was the pioneer episode for the Short Side Flows. Having turned the Namaste Yoga perspective in a new direction, Kate found a way to continue to create original flows for the Namaste Yoga series.

"The poses in Head to Knee feel more like that of a Sun Salutation," Kate says. "I needed to stretch the possible combinations postures in the sequences, and find the frontiers of the body in a new path."

Kate shares that she was inspired by an old native saying: "Paths are made by walking." She explains, "One needs only to just set out and find the way as you go along."

Kate likes that Head to Knee really shows the practitioner the importance of proper alignment in the body. She feels that repeated practice of this sequence can correct many difficulties that stem from poor spinal alignment. Kate reminds practitioners that making sure the hips are "absolutely parallel" in Monkey pose, and continuing that alignment through the sequence will yield positive results.

"Don't forget to walk the back foot in closer in order to get the hips to align squarely," Kate reveals. "If you use momentum and breath, not brute strength, all will be well. I absolutely love this progression!"

Does Head to Knee help you focus on your spinal alignment?



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