Head-to-Knee Pose
Janu Sirsasana stretches one leg at a time, which many people find more accessible than a two-legged fold.
- Level
- Beginner
- Family
- Forward fold
- Hold
- 1–2 minutes per side
- Works
- Hamstrings, back, hips
- Navel over the thigh
- Long front body
- Soften the shoulders
Step by step
How to do Head-to-Knee Pose
Begin Begin in Staff Pose.
- 01
From Staff Pose, bend the left knee and place the left sole against the inner right thigh.
- 02
Let the left knee drop out; support it with a block if needed.
- 03
Turn the torso slightly to face the straight leg.
- 04
Inhale and lengthen the spine.
- 05
Exhale and fold over the right leg from the hips.
- 06
Hold the shin, foot or a strap.
- ↩
Coming out. Inhale to rise, extend the bent leg and switch sides.
Breath
Steady breathing; fold gradually with exhales.
Focus
Single-leg hamstring stretch
Why practise it
Stretches hamstrings, groin and spine.
Alignment & cues
Torso centred over the straight leg; straight-leg kneecap pointing up.
Teacher’s cues
- “Navel over the thigh”
- “Long front body”
- “Soften the shoulders”
Common mistakes
Forcing the head to the knee and rounding through the lower back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend the straight leg slightly; use a strap.
Variations
- Revolved Head-to-Knee (side bend)
Props
- Blanket under hips
- Strap
- Block under bent knee
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Support the bent knee with props if there is any knee discomfort.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Janu means knee, sirsa head; part of the Ashtanga primary series.
Questions
Does my head need to reach my knee?
No. The name describes a direction; a long spine matters more.
