Head-to-Knee Pose
Janu Sirsasana
JAH-noo sheer-SHAH-sah-nah
Poses like Head-to-Knee Pose
Head-to-Knee Pose (Janu Sirsasana) is a intermediate seated yoga pose that stretches the hamstrings, groin, and spine.
An asymmetrical forward fold that stretches one hamstring at a time, and many people find it calming. By folding over one extended leg, Janu Sirsasana allows you to address imbalances between the two sides of the body. It is a gentle way to prepare for deeper seated forward folds.
How to do Head-to-Knee Pose
- 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.
- 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.
- 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.
- 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.
- 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
- Stretches the side of the torso over the extended leg
- Lets you work one side of the body at a time
- Many people find it calming
- 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
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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