Head to Knee Pose, known as Janu Sirsasana in Sanskrit, is a seated forward bend yoga pose. This pose is often used as part of a cool-down or restorative sequence, targeting the hamstrings, hips, and lower back. With the head lowered to the knee, this posture creates a deep stretch on the side body and hamstrings. It is also a good pose for digestion as it’s deeply calming for the nervous system.
How do you do Head to Knee Pose?
Step 1.
Begin sitting on the mat with legs straight out in front of you.
Step 2.
Bend your right knee into the chest, then open it out to the side, allowing the hip to externally rotate.
Step 3.
Press the sole of your right foot into your upper inner left thigh like a seated tree pose.
Step 4.
Reach both hands up and lengthen the spine and torso.
Step 5.
There is a slight twisting action in the torso to face your left leg fully.
Step 6.
Hinge at your hips to lengthen your spine over your left leg, folding forward and reaching towards your left foot.
Step 7.
Keep your spine straight as you fold: imagine back bending to forward fold. You can hold your foot, ankle, or shins, depending on your range of motion.
Step 8.
Allow your head and next to relax. To exit: Slowly rise back up to a seated position. Straighten your right leg and repeat on the other side.
Benefits of Head to Knee Pose
Stretches the hamstrings and spine
Stretches the groin, hips, and outer glutes
May facilitate digestion
Calms the mind and nervous system, potentially reducing stress, anxiety, and fatigue
Variations of Head to Knee Pose
Use blocks or bolsters under your forehead or chest to support the shape
Use a strap wrapped around your foot and in either hand if you can’t reach your foot with your hands
Traditional bind: grab the right wrist with left hand and bind the back of the hand behind your left foot
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