Yoga · Beginner
Head to knee pose
Janu Sirsasana
Also called Head to knee forward bend, Single leg forward bend
Head to knee pose is a seated forward fold over one straight leg, with the other knee bent and the foot resting against the inner thigh. It stretches the hamstrings and the back of the body one side at a time. Despite the name, your head does not need to reach your knee, and a long spine matters more than depth.
How to do Head to knee pose
- 1Sit on the mat with both legs extended, or sit on a folded blanket if your lower back rounds.
- 2Bend your right knee and place the sole of your right foot against your inner left thigh.
- 3Let your right knee relax toward the floor, and flex your left foot so the toes point up.
- 4Turn your torso slightly so your chest faces out over your left leg.
- 5Inhale and lengthen your spine as you reach your arms up.
- 6Exhale and hinge forward from your hips, bringing your hands to your shin, ankle, or foot.
- 7Lengthen a little on each inhale and fold a little deeper on each exhale, for five to eight breaths.
- 8Inhale to rise up slowly, then switch sides.
Common mistakes and how to fix them
The back rounds to bring the head down.
Sit on a folded blanket and bend your straight knee slightly, then lead with your chest instead of your head.
The bent knee strains or floats high.
Slide a block or folded blanket under the bent knee so it has support.
The torso folds off to the side of the straight leg.
Turn your belly toward the straight leg before you fold so your chest stays centered over it.
The shoulders hunch as you reach for the foot.
Hold your shin instead of your foot, or loop a strap around the sole, and let your shoulders relax.
Modifications
- Sit on a folded blanket to help your pelvis tip forward.
- Loop a strap around the foot of your straight leg and hold both ends.
- Keep a soft bend in the straight knee, with a rolled blanket underneath it.
- Support the bent knee with a block or cushion.
Benefits
- Stretches the hamstrings one leg at a time.
- Lengthens the muscles along the spine.
- Gently opens the inner thigh and hip of the bent leg.
- Encourages a slow, quiet breath.
Breath
Inhale to sit a little taller and exhale to hinge forward over the straight leg. Keep the breath slow, and ease back if it turns short.
Take care
Take care with knee, hamstring, or lower back injuries, and support the bent knee if it feels strained. Stop if you feel sharp pain, especially behind the straight knee or in the bent knee.
Head to knee pose questions
Does my head need to touch my knee in head to knee pose?
No. The name describes the full expression, but the aim is a long spine and a gentle stretch. Lead with your chest and stop where you can still breathe easily.
What is the difference between head to knee pose and seated forward fold?
Seated forward fold stretches both legs at once. Head to knee pose works one leg at a time with the other knee bent, which many people find easier to settle into.
Is it normal for the bent knee to feel strained in Janu Sirsasana?
The bent knee can feel strained when tight hips leave it hanging in the air. Slide a block or blanket under it, and come out if you feel pain in the knee.
