Head-to-Knee Pose

Janu Sirsasana

JAH-noo sheer-SHAH-sah-nah

An asymmetrical forward fold that stretches one hamstring at a time while aiding digestion and calming the nervous system. By folding over one extended leg, Janu Sirsasana allows you to address imbalances between the two sides of the body. It also gently stimulates the liver and kidneys, making it a therapeutic pose for the abdominal organs.

How to do Head-to-Knee Pose

1. Sit with both legs extended in Staff Pose. Bend your left knee and place the sole of the left foot against your right inner thigh, letting the left knee relax toward the floor.
2. Turn your torso slightly to face your extended right leg. On an inhale, reach both arms overhead and lengthen your spine tall, creating space between the vertebrae.
3. On an exhale, hinge forward from your hips over your extended leg, leading with your chest. Reach for your right foot, ankle, or shin, or use a strap around the foot.
4. With each inhale, find a little more length in the spine. With each exhale, fold a little deeper. Keep the extended leg active with the foot flexed and the kneecap pointing up.
5. Relax your head and neck toward the extended leg and hold for five to ten breaths. Keep the breath steady and deep, then slowly rise and repeat on the other side.

Benefits of Head-to-Knee Pose

• 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

Modifications & Variations

• 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