Head-to-Knee Pose
Janu Sirsasana
About This Pose
Head-to-Knee Pose (Janu Sirsasana) is a calming seated forward fold that stretches the hamstring of the extended leg while gently opening the hip of the bent leg. One leg reaches straight forward as the opposite foot presses into the inner thigh; the torso then folds over the straight leg, lengthening the spine and the entire back line of the body. The asymmetry makes it accessible for tight hamstrings and allows a gentle side-body stretch. Janu Sirsasana soothes the nervous system, aids digestion, and is a staple cool-down and forward-folding preparation.
Step-by-Step Instructions
- 1
Sit with both legs extended forward
- 2
Bend the right knee out to the side
- 3
Draw the right foot to the left inner thigh
- 4
Extend the left leg straight, foot flexed
- 5
Inhale and lengthen the spine tall
- 6
Exhale and hinge forward over the left leg
- 7
Reach for the shin, foot, or a strap
- 8
Keep the front of the torso long
- 9
Relax the neck and soften toward the leg
- 10
Hold 5 to 8 breaths, then switch sides
Alignment Cues
- Fold from the hip crease
- Extended-leg foot flexed and active
- Spine long, chest reaching forward
- Both sitting bones grounded
- Bent knee relaxing toward the floor
Benefits
- Stretches the hamstrings and calves
- Opens the hips and groin
- Lengthens the spine and side body
- Calms the mind and relieves stress
- Stimulates digestion
- Gently stretches the shoulders
Modifications
- Sit on a folded blanket
- Loop a strap around the extended foot
- Place a bolster on the leg to rest on
Variations
- Add a gentle twist toward the bent knee
- Follow with a seated forward fold
- Revolved variation reaching the top arm over
Cautions & Contraindications
Cautions
- Fold from the hips, not the low back
- Keep the extended-leg foot flexed
- Avoid rounding to force the head down
Avoid this pose if you have:
- Knee injury on the bent leg
- Low back injury
- Recent abdominal surgery
Quick Facts
Primary Focus
hamstringsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
