FORWARD FOLDS · BEGINNER
Head-to-Knee Pose
Jānu Śīrṣāsana
A seated forward fold over one straight leg, with the other knee bent out to the side, gently lengthening the back and the back of the leg.
Also known as: Head-to-Knee Forward Bend, Janu Sirsasana
At a glance
- Level
- Beginner
- Type
- Forward folds, Seated poses
- Body focus
- Hamstrings, Spine, Hips
- You will need
- Mat, Blanket, Strap
- How long
- 5–8 slow breaths on each side.
- Sides
- Practise on both sides
How to practise
Start here: Sit on your mat with both legs stretched out in front of you. If your lower back rounds, sit on the edge of a folded blanket. Keep a strap nearby.
- Bend your left knee and let it fall out to the side, resting the sole of your left foot against your inner right thigh.
- If your bent knee hovers high, slide a folded blanket or cushion under it for support.
- Keep a soft bend in your right knee rather than pressing it straight.
- Turn your chest gently so it faces over your right leg.
- As you breathe in, sit tall. As you breathe out, fold forwards from your hips, keeping your back long.
- Rest your hands on your leg, wherever they reach easily, or hold a strap looped around the ball of your right foot.
- Stay for a few slow breaths, then come out and repeat on the other side.
Breath: Breathe in to lengthen your spine. Breathe out to soften a little further forwards, without pulling.
Coming out: As you breathe in, slowly come back up to sitting. Straighten your bent leg, shake out both legs gently, then practise the second side.
Benefits
- Stretches the back of the straight leg
- Invites length through the spine
- Gives the inner thigh of the bent leg a gentle stretch
- Many people find it quietening
Common mistakes
-
Rounding the back to bring the head towards the knee
Try instead: Keep your back long and fold only as far as your hips allow. Your head does not need to reach your knee.
-
Locking the straight knee
Try instead: Keep a soft bend in your straight leg, or place a rolled blanket under the knee.
-
Leaving the bent knee unsupported when it aches
Try instead: Slide a blanket or cushion under your bent knee so it can rest.
-
Pulling hard with the arms
Try instead: Hold a strap or rest your hands lightly, and let the breath do the work.
Make it easier
- Sit on a folded blanket to help your pelvis tip forwards.
- Loop a strap around the ball of your foot and hold it with both hands.
- Rest a cushion or folded blanket under your bent knee.
- Stay sitting upright and simply lengthen your spine, without folding.
Cautions
- If the back of your straight leg feels strained, bend that knee more or come up a little.
- If your bent knee aches, support it with a blanket or straighten that leg out to the side a little.
- Keep your lower back comfortable. Ease off straight away if you feel pinching or pain there.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Despite its name, Head-to-Knee Pose does not ask your head to touch your knee. A long back and an easy breath matter much more than how far you fold.
You may notice that one side feels quite different from the other. That is common and nothing to fix.