How to Do Head-to-Knee Pose (Janu Sirsasana) in Yoga

Proper Form, Variations, and Common Mistakes

By

Ann Pizer, RYT

Updated on November 10, 2020

Reviewed by

Sara Clark

Head to Knee Pose — Verywell / Ben Goldstein

Also Known As: Seated Forward Bend

Targets: Hamstrings, hips, groin muscles

Level: Beginner

Head-to-Knee Pose (Janu Sirsasana) is an excellent stretch to relieve tight hamstrings, the muscles in the back of your thighs. If you tend to dislike doing a seated forward bend with both legs straight, this pose may come as a pleasant surprise. Taking your stretch one leg at a time may allow you to go a lot deeper and feels so much better.

Just make sure that you're keeping your forward fold centered over your extended leg for the best results. If you want to take your torso between your open legs, that's fine too, but it's a different pose known as Upavistha Konasana.

Head-to-Knee Pose is part of the primary series of Ashtanga yoga.

Benefits

Head-to-Knee Pose stretches the hamstrings, hips, and groin muscles. Runners and those who engage in sports that require running will often benefit from this good stretch for tight hamstrings.

It is also a restorative pose that is said to help relieve stress and calm your mind. If you have menstrual cramps or menopause symptoms, this pose is one of those recommended for relief.

Step-by-Step Instructions

Begin sitting in Staff Pose (Dandasana) with both legs outstretched in front of you.

Adjust the flesh under your seat so that your sit bones are firmly anchored.
Bend your left knee and bring the sole of your left foot to your right inner thigh.
Square your torso over your extended right leg. Begin to bring your torso down to your leg by tipping your pelvis forward and walking your hands which are framing your extended leg towards your right foot so that the bend initiates from your hips instead of your lower back.
Keep your right foot flexed while pressing the back of the right thigh down toward the floor.
When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round. Do whichever one feels better.
If your hands reach your foot, hold your foot. If not, you may hold on to your ankle or calf, or place your hands on the floor wherever they reach.
On each inhale, extend the spine long. On each exhale, deepen the forward bend.

Stay here for five to 10 breaths and then straighten both legs, shake them out, and repeat the pose on the other side.

Common Mistakes

Don't collapse your back. Keep your heart center lifted as long as possible when you come forward. Aim your chest at your thigh instead of your forehead at your knee.

Also, keep your spine straight until you reach the maximum you can do naturally. At that point, you can then round the spine if you choose.

Modifications and Variations

You may need a modification of this pose if it is uncomfortable or difficult at first. Once you have mastered the usual form, you may want more of a challenge.

Need a Modification?

You may sit up on a blanket if your hips are tight. You may also place a rolled-up blanket under the knee of your extended leg, which can help if you have tight hips or knee sensitivity. It is also acceptable to keep your knee bent slightly if your hamstrings are tight.

If you like, place a strap around the extended foot. Hold an end of the strap in each hand as you forward bend.

Up for a Challenge?

Clasp your hands under the sole of the extended foot. You can crisscross your wrists if you have enough range.

You can also try the pose with the bent leg in a Half-Lotus position, with the top of your foot resting on the opposite thigh.

Safety and Precautions

Avoid this pose if you have any back or knee injuries. You should feel a stretch in your muscles, but stop if you feel any pain. If you are using a strap, don't draw too hard to pull yourself forward.