Head-to-Knee Pose

Janu Sirsasana

naked woman practicing head-to-knee forward bend pose

Janu Sirsasana aka Head-to-Knee Pose is renowned for its deep stretch to the hamstrings and spine. This seated yoga pose promotes flexibility, aids digestion, and offers a calming effect on the mind.

Common Name: Head-to-Knee Pose
Sanskrit Name: Janu Sirsasana (JAH-no sheer-SHAH-suh-nuh)
Level: Beginner
Pose Type: Seated, Forward Bend
Target Areas: Hips, Hamstrings, Quads, Shoulders

Janu Sirsasana, or Head-to-Knee Forward Bend Pose, is a seated yoga pose celebrated for its versatility and myriad of benefits. This posture provides a deep stretch to the hamstrings, groins, and spine, promoting flexibility and improved posture. It is known to stimulate the abdominal organs, aiding in digestion, and is often cherished for its calming effect on the mind. Janu Sirsasana is very adaptable; practitioners can customize the pose based on their flexibility, making it accessible for individuals at various levels.

Head-to-Knee Pose Steps

woman practicing naked yoga in janu sirsasana pose

Step 1

Starting Position: Begin seated on the mat with your legs extended straight in front of you. Keep your spine tall and shoulders relaxed.

Step 2

Bend One Knee: Bend your right knee and bring the sole of your right foot to the inner left thigh. The right knee should be open to the side.

Step 3

Align Hips: Ensure your hips are squared to the extended left leg. If needed, place a folded blanket under the bent knee for support.

Step 4

Reach Forward: Inhale and lengthen your spine. As you exhale, hinge at your hips and reach forward toward the extended foot. Hold onto the foot, shin, or use a strap around the foot for support.

Step 5

Lengthen and Breathe: Focus on lengthening your spine with each breath. Hold the stretch for several breaths, feeling a gentle stretch in the hamstrings and lower back. Repeat on the other side.

Remember to perform the pose mindfully, listen to your body, and adapt the intensity as needed for your comfort.

Modifications

naked woman using a strap to assist in head-to-knee pose — Head-to-Knee Pose modification with strap

Use a Prop: Place a cushion or yoga block under the bent knee for support if the hips are tight, providing a more comfortable position. Try using a strap around the ball of your foot to keep your spine long while folding forward.
Bend the Extended Knee: If reaching the foot is challenging, you can bend the extended knee slightly or use a strap around the foot for assistance.
Elevate the Hips: Sit on a folded blanket or cushion to lift the hips, making it easier to align them and reach forward.
Support the Back: If rounding the back is uncomfortable, sit on the edge of a bolster to maintain a more upright posture.
Seated on a Chair: For individuals with limited mobility, perform a modified version sitting on the edge of a chair, extending one leg while bending the other.