Head-to-Knee Pose
Janu Sirsasana
Head-to-Knee Pose (Janu Sirsasana, meaning "head to knee" in Sanskrit) is a one-legged seated forward fold that offers subtle advantages over the two-legged version, allowing each side of the body to be addressed individually and often enabling a deeper fold for people with tight hamstrings. The bent leg creates a mild outer hip opening as the knee falls to the side, adding a hip component to what is primarily a hamstring and spine stretch. The slight rotation of the torso toward the extended leg engages the spinal muscles differently from a straight fold, adding a gentle twisting dimension to the pose. It is a calming, inward-turning posture that suits the end of a practice as well as its middle.
Benefits
- Stretches the hamstrings, groin, and lower back
- Opens the outer hip of the bent leg
- Calms the mind and relieves mild depression
- Stimulates the liver and kidneys
- Soothes headache and fatigue
Step-by-Step Instructions
- 1
Sit with both legs extended.
- 2
Bend the right knee and place the sole of the right foot against the inner left thigh.
- 3
Inhale and lengthen the spine.
- 4
Exhale and hinge forward over the left leg.
- 5
Hold the shin, ankle, or foot with both hands.
- 6
Hold for 5–10 breaths, then switch sides.
Common Mistakes to Avoid
Rounding from the waist: hinge from the hips
Pulling the foot toward you with force: let the fold deepen gradually
Modifications & Variations
Use a strap around the extended foot
Sit on a blanket to tilt the pelvis forward
Safety Notes
⚠Knee injury in the bent leg
⚠Herniated disc
