On hands and feet
Knee to Nose
Round the back, shoulders over the wrists, belly draws in.
How to get into Knee to Nose
- Three-Legged DogShift forward, draw the right knee to the nose
- PlankDraw the right knee toward the nose
Where Knee to Nose flows next
- Three-Legged DogPress back, extend the leg high
- Low LungeStep the foot forward, lower the back knee
- High LungeStep the foot forward, rise up
- Runner’s LungeStep the foot between the hands
- PlankStep the foot back to plank
Flows with Knee to Nose
- Core StrengthPlank, forearm plank, knee to nose, side plank and boat, then a twist and rest. PlaySteps and poses
- Crow PoseCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
See every pose drawing, each free to download as an SVG, or build your own flow from Knee to Nose.