Janu Sirsasana

Seated Head-to-Knee Pose

This seated Head-to-Knee entry is a one-leg forward fold; touching the knee with the head is optional.

Type: Forward Fold
Focus: Forward Fold
Foundational ยท 3/10

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How to do this pose

  1. Sit with one leg forward and the other knee open comfortably to the side.
  2. Support the bent thigh and hinge toward the extended leg with a soft knee.
  3. Rise with hand support and change sides before fatigue changes the posture.

Before you begin

Stop for knee pain, back pain or tingling down the leg.

What you should feel

A moderate stretch behind the extended thigh.

Benefits

Explores one-sided hamstring mobility and a comfortable seated hinge.

Common mistakes

Using an arm pull to force forehead contact.

Modifications

Use a bent knee and bolster beneath the torso.

Prep Poses

Gentle Seated Forward Fold

Follow-Up Poses

Easy Seated; constructive rest

Related Content

Use a bent knee and bolster beneath the torso.