Head-to-Knee Pose

The name is not the goal

Despite the name, the head does not need to reach the knee. Folding from the hips with a long spine stretches the hamstring far more usefully than rounding the back to bring the forehead down. Sitting on a folded blanket tilts the pelvis forward and makes this much easier, especially with tight hamstrings.

How to do Head-to-Knee Pose

• Sit in Staff Pose with both legs straight, on a folded blanket if the lower back rounds
• Bend the right knee and place the sole of the right foot against the inner left thigh
• Let the right knee drop out to the side; support it with a block or cushion if it does not reach the floor
• Turn the chest slightly towards the straight left leg and lengthen the spine as you breathe in
• Breathing out, fold forward from the hips, holding the shin, foot or a strap around the foot
• Hold for 5 to 10 breaths, come up slowly and switch sides

Head-to-Knee vs Seated Forward Fold

• Head-to-Knee (Janu Sirsasana): one leg bent, so one hamstring is stretched at a time with a slight twist towards the straight leg
• Seated Forward Fold (Paschimottanasana): both legs straight, a deeper and more symmetrical stretch
• Seated Wide Angle (Upavistha Konasana): legs wide, adding the inner thighs

Making it work for you

Bend the straight knee slightly if the hamstring pulls sharply or the back of the knee aches. Loop a strap around the foot rather than straining to reach it. Support the bent knee if it hurts, or place the foot lower on the shin rather than high on the thigh. Ease off with a hamstring or lower-back injury.