Your nose and knees are not close together when you are in a standing position. Getting the two of them to meet will produce an intense stretch in your back and your hamstrings when your legs are straight. The knee-to-nose yoga poses should be worked into gradually. If you are unable to get the two to reach, do not overstretch your body. With time and practice, your muscles will become more flexible.
Seated Forward Bend
Place a folded blanket or small pillow on the floor. Sit on the blanket or pillow. Straighten your left leg in front of you. Bend your right knee and place the sole of your right foot next to your left inner thigh. Rest your right leg on the floor. Place your right hand on your right hip and your left hand on the floor next to your left leg. Rotate your torso slightly to align your chest with your left leg. Inhale and sit up tall to lengthen your spine. Reach toward your left foot with your right hand. Exhale and fold forward as you slide your hands down your leg. Aim to reach your stomach to your thigh and your nose to your knee. Breathe comfortably and maintain the stretch for one to three minutes. Repeat for an equal amount of time on your right leg to stretch your hamstrings and lower back.
Standing Forward Bend
The standing forward bend stretches the backs of your legs. With an added chest expansion, you also feel the stretch across your chest. Stand tall with your feet underneath your hips. Reach your hands behind your back and interlace your fingers. Inhale and lengthen your spine. Exhale and fold forward bringing your nose to your knees. Allow your arms to fall toward your head to increase the stretch in your chest. Maintain the forward bend for 20 to 30 seconds.
Intense Side Stretch Pose
Also referred to as pyramid pose, the side stretch improves flexibility in your back and hamstrings. Stand tall and separate your feet approximately three to four feet. Turn out the toes of your right foot at a 90-degree angle. Turn in the toes of your left foot to a 45-degree angle. Align the heel of your right foot with the arch of your left foot. Keep your legs straight. Rotate your torso to the right to align your chest over your right leg. Exhale and fold forward from your hips to place your hands on both sides of your right foot. Lower your chest toward your thigh and your nose to your knee. Maintain this position for 30 seconds. Slowly stand tall and repeat the stretch to your left.
Knees to Chest
The double knees-to-chest pose stretches your lower back. Lie face up on the floor. Bend both knees and raise the knees toward your chest. Hold onto the backs of your legs, underneath your knees, with both hands. Gently pull your knees into your chest to advance the stretch. Raise your head and shoulders off the floor and aim to touch your nose to your knees. Maintain the stretch for one to three minutes.
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