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
- Hold
- 1–2 minutes per side
- Focus
- Single-leg hamstring stretch
- Steps
- 6 cues · ~1 min
- Navel over the thigh
- Long front body
- Soften the shoulders
Step by step
How to do Head-to-Knee Pose
StartBegin in Staff Pose.
- 1
From Staff Pose, bend the left knee and place the left sole against the inner right thigh.
- 2
Let the left knee drop out; support it with a block if needed.
- 3
Turn the torso slightly to face the straight leg.
- 4
Inhale and lengthen the spine.
- 5
Exhale and fold over the right leg from the hips.
- 6
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 & common mistakes
Aim for Torso centred over the straight leg; straight-leg kneecap pointing up.
Teacher’s cues
- “Navel over the thigh”
- “Long front body”
- “Soften the shoulders”
Watch out for
Forcing the head to the knee and rounding through the lower back.
Make it yours
Easier, harder, supported
Bend the straight leg slightly; use a strap.
- Revolved Head-to-Knee (side bend)
- Blanket under hips
- Strap
- Block under bent knee
In a sequence
Where it fits in a flow
BeforeStaff Pose
BeforeBound Angle Pose
This poseHead-to-Knee Pose
AfterSeated Forward Fold
AfterSeated Wide Angle
Good to know
Questions
Does my head need to reach my knee?
No. The name describes a direction; a long spine matters more.
Janu means knee, sirsa head; part of the Ashtanga primary series.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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