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Head-to-Knee Pose

Janu Sirsasana

Head-to-Knee Pose (Janu Sirsasana) is a seated forward bend with one leg extended, and one leg bent out to the side. The pose stretches the hamstrings, groins, and spine and enhances flexibility in the hips and lower back.







How to do Head-to-Knee Pose Yoga

Head-to-Knee Pose can be done by:

1. Start by sitting on the floor with your legs extended straight in front of you (staff pose).

2. Bend your right knee and bring the sole of your right foot to rest against the inside of your left thigh. Your right knee should point out to the side.

3. Keep your left leg firmly pressed into the ground, engaging the quadriceps and flexing your left foot.

4. Sit up tall, lengthening your spine, and take a deep breath in.

5. Exhale and begin to hinge at your hips, leading with your chest. Keep your back straight as you fold forward over your left leg.

6. Reach your arms forward and then down, aiming to grab your left foot with both hands. If you can't reach your foot, you can hold onto your calf or use a yoga strap around your foot.

7. As you fold forward, maintain the length in your spine. Imagine your belly button moving toward your left thigh.

8. Relax your shoulders away from your ears and allow your head and neck to soften.

9. Breathe deeply and hold the pose for 30 seconds to 1 minute, or longer if comfortable.

10. To come out of the pose, inhale and slowly lift your torso back up, keeping your back straight.

11. Extend both legs out in front of you again and shake them out to release any tension.

12. Repeat the same steps on the other side, bending your left knee and bringing the sole of your left foot to rest against your right inner thigh.


If the Head-to-Knee Pose (Janu Sirsasana) is challenging or not suitable for you due to physical limitations or health concerns, there are several options and alternative poses you can practice to achieve similar benefits. Here are some options:

  • Half Head-to-Knee Pose (Ardha Janu Sirsasana): Sit with one leg extended and bend the other knee, placing the foot against the inner thigh of the extended leg. Instead of folding over the straight leg, gently hinge forward, keeping the back straight. This modification reduces the intensity of the stretch.

  • Seated Forward Bend (Paschimottanasana): Sit with both legs extended straight in front of you. Hinge forward at the hips and reach toward your feet. This pose stretches the hamstrings and back, but with less focus on the individual leg's stretch.

  • Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): Lie on your back and lift one leg off the ground, holding the big toe with your hand. Extend the leg upward while keeping the other leg extended on the floor. This pose stretches the hamstrings without putting pressure on the knee.

  • Wide-Angle Seated Forward Bend (Upavistha Konasana): Sit with your legs spread wide apart in a V shape. Hinge forward at the hips and reach forward with your hands. This pose stretches the inner thighs, hamstrings, and groins.

  • Standing Forward Bend (Uttanasana): Stand with feet hip-width apart, hinge at the hips, and fold forward. This pose provides a gentle stretch to the hamstrings and can be easily modified by bending the knees slightly.

  • Thread the Needle Pose: This seated twist targets the hips, shoulders, and spine, offering a different set of benefits compared to forward bends.

  • Supine Twist (Supta Matsyendrasana): Lie on your back and cross one knee over the other, then gently twist the legs to one side. This pose can help release tension in the spine and improve digestion.

Remember, yoga is about adapting the practice to suit your body's needs and limitations. If any pose feels uncomfortable or painful, listen to your body and modify accordingly. It's always a good idea to seek guidance from a qualified yoga instructor who can help you with appropriate variations and adjustments based on your specific circumstances.


Read the following cautions to stay safe:

  • Knee injuries: If you have a knee injury or pain in the knee of the bent leg, avoid or modify this pose. Putting pressure on a compromised knee may exacerbate the injury.

  • Hamstring injuries: Individuals with severe hamstring injuries should be cautious as this pose involves stretching the hamstrings. Perform the pose gently and avoid overstretching.

  • Sciatica: Avoid this pose if you have sciatica or any condition that causes shooting pain down the back of the legs, as it can aggravate the sciatic nerve.

  • Lower back issues: If you have a herniated disc or lower back pain, be careful with this pose. Folding forward may strain the lower back. Consider using props and bending the extended knee slightly to protect the lower back.

  • High blood pressure or glaucoma: For those with high blood pressure or glaucoma, folding forward can increase intraocular pressure. It's best to avoid or modify this pose by keeping the head elevated.

  • Pregnancy: Pregnant women should avoid deep forward bends like Janu Sirsasana, especially as the belly grows. Instead, practice more gentle poses suitable for pregnancy.

  • Diarrhea or recent abdominal surgery: Avoid intense forward bends if you have diarrhea or have had recent abdominal surgery.

  • Insomnia: For some individuals, forward bends can be calming, but for others, they may be stimulating. If you find that this pose energizes you rather than relaxes you, practice it earlier in the day.

Always listen to your body and practice mindfully. If you have any concerns about your ability to do this pose safely, consult a qualified yoga instructor or healthcare professional before attempting it. They can provide personalized guidance and modifications based on your individual needs and limitations.

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