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.

头碰膝式

Janu Sirsasana

JAH-noo sheer-SHAH-sah-nah

中级坐姿

不对称前屈，每次拉伸一侧腘绳肌并帮助消化。

如何做头碰膝式

一腿伸直坐好
另一只脚放在大腿内侧
躯干转向伸直的腿
吸气延展，呼气前折
双手伸向脚或使用瑜伽带

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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