What is the Sanskrit name for Head-to-Knee Pose?

The Sanskrit name for Head-to-Knee Pose is Janu Sirsasana, pronounced "JAH-noo sheer-SHAH-sah-nah". This seated pose is classified as intermediate level.

Is Head-to-Knee Pose suitable for beginners?

Head-to-Knee Pose (Janu Sirsasana) is an intermediate-level pose. Beginners should build foundational strength before attempting this seated posture.

What are the benefits of Head-to-Knee Pose?

Head-to-Knee Pose is a seated pose that improves flexibility in the hips and hamstrings and calms the mind.

머리를 무릎에 대는 자세

Janu Sirsasana

JAH-noo sheer-SHAH-sah-nah

중급 앉기

한 번에 한쪽 햄스트링을 스트레칭하고 소화를 돕는 비대칭 전굴입니다.

하는 방법 머리를 무릎에 대는 자세

한쪽 다리를 뻗고 앉는다
다른 발바닥을 안쪽 허벅지에 댄다
상체를 뻗은 다리 쪽으로 돌린다
숨을 마시며 늘이고 내쉬며 앞으로 접는다
발에 손을 뻗거나 스트랩을 사용한다

Benefits

Stretches the hamstrings, groin, and spine
Stimulates the liver and kidneys
Aids digestion and relieves mild anxiety
Calms the brain and helps relieve mild depression
Addresses side-to-side flexibility imbalances

Muscles Engaged

HamstringsErector spinaeHip adductors (bent-leg side)GastrocnemiusHip external rotators (bent-leg side)

Modifications

Loop a strap around the sole of the extended foot to maintain a long spine while reaching
Sit on a folded blanket to tilt the pelvis forward
Place a bolster on the extended leg and rest the torso over it for a restorative variation

Cautions

Avoid with a knee injury on the bent-leg side; extend both legs instead
Use caution with herniated discs; keep the fold shallow
Not recommended with acute diarrhea

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