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Head-to-Knee

Pose

Head to Knee pose

What is Head-to-Knee Pose?

 

English Name: Head-to-Knee Pose
Sanskrit Name: Janu Sirsasana (pronounced JAH-new sheer-SHAH-suh-nuh)
Category: Seated Forward Fold, Hamstring Stretch, Hip Opener, Calming

Head-to-Knee Pose, or Janu Sirsasana, is a seated forward bend that combines gentle spinal lengthening with a deep stretch for the hamstrings and inner thighs. Often practiced in the cool-down or restorative part of a yoga class, this posture helps calm the mind, release physical tension, and improve flexibility in the hips and legs.

Though the name implies that the head must touch the knee, the essence of the pose lies in intention over destination. The real benefits come from cultivating awareness, breathing deeply, and allowing the body to soften gradually into the shape.

Benefits of Head-to-Knee Pose

 

  • Stretches the Hamstrings & Spine: Lengthens the entire back body
  • Opens the Hips & Groin: Gently releases the inner thigh of the bent leg
  • Calms the Mind & Nervous System: Soothing and introspective
  • Improves Digestion: Slight compression of the abdomen may aid digestion
  • Enhances Posture & Body Awareness: Encourages upright sitting and conscious movement

How to Practice Head-to-Knee Pose

    1. Begin seated with both legs extended straight in front of you.
    2. Bend your right knee and bring the sole of your right foot to the inside of your left thigh.
    3. Align your torso over the extended leg and inhale to lengthen through the spine.
    4. Exhale and hinge at the hips, folding forward over the left leg.
    5. Reach your hands toward your foot, ankle, or shin—wherever is comfortable.
    6. Keep your spine long and your neck relaxed. Stay for 5–10 breaths, then switch sides.
    7. To exit, slowly rise on an inhale, straighten the bent leg, and repeat on the other side.
Head to Knee pose graphic

Alignment Tips & Cues for Head-to-Knee Pose

Head to Knee Pose: Bend one knee and pull foot in towards seat, turn torso over extended leg, pull forward to lengthen then lower down towards the knee of the extended leg

Alignment Tips:

  1. Keep the extended leg straight with toes pointing up
  2. Bend from the hips, not the waist, to maintain length in the spine
  3. Relax the shoulders and soften the neck
  4. Keep the bent knee relaxed—support with a block or cushion if needed
  5. Square the torso toward the extended leg without forcing it

Simple & Effective Cueing Suggestions:

  • “Inhale to grow tall—exhale to gently fold.”
  • “Reach forward with your heart, not just your hands.”
  • “Soften into the shape—let gravity guide you.”
  • “Stay rooted through the sit bones as you extend.”
  • “Inhale, lengthen. Exhale, fold.”

Contraindications

 

1. Hamstring or Knee Injury: Avoid deep folding—modify or support the knees

2. Lower Back Issues: Use a bolster under the hips to maintain spinal alignment

3. Sciatica: May aggravate symptoms—adjust or skip

4. Tight Hips or Groin: Use props for comfort and reduce strain

5. Pregnancy (later stages): Avoid forward compression—modify with a wide-legged version or keep torso upright

Modifications & Variations of Head-to-Knee Pose

 

Modifications

  • Use a Strap: Loop around the foot of the extended leg to assist reach
  • Sit on a Blanket or Bolster: Elevates hips for easier forward fold
  • Support the Bent Knee: Place a block or cushion under the knee
  • Keep the Fold Upright: Stay seated tall if folding causes strain

Variations

  • Revolved Head-to-Knee Pose (Parivrtta Janu Sirsasana): Add a twist toward the bent knee
  • Wide-Legged Version: Practice with both legs out in a “V” shape, folding over one
  • Active Head-to-Knee: Engage the extended leg strongly and flex the foot
  • Restorative Version: Drape the torso over a bolster for support and relaxation

Common Mistakes to Avoid

 

  1. Rounding the Spine Excessively: Keep the fold from the hips, not the back
  2. Gripping the Shoulders or Jaw: Keep the upper body soft and relaxed
  3. Forcing the Head to the Knee: Focus on elongation, not compression
  4. Misalignment of the Torso: Gently rotate the body to face the extended leg
  5. Locked Knee: Keep a micro-bend in the extended leg if needed

When to Avoid or Modify Head-to-Knee Pose

 

  • Hamstring or hip tightness: Use props or stay upright to avoid strain
  • Low back sensitivity: Sit on a folded blanket and avoid deep folds
  • Recent surgery or injury: Consult a healthcare provider before attempting
  • Pregnancy (mid to late): Keep spine long and avoid compression of the belly
  • Emotional discomfort: Forward folds can be introspective—listen to your body and rest if needed

Why Practice Head-to-Knee Pose?

 

Head-to-Knee Pose is a beautiful combination of physical release and mental calm. It gently invites length through the spine and openness through the hamstrings and hips while encouraging inward reflection. Practicing Janu Sirsasana regularly enhances flexibility, reduces stress, and promotes a meditative state of presence and surrender.

Frequently Asked Questions

Does my head have to touch my knee?

Not at all. The goal is a lengthened spine and gentle stretch—not forceful contact.

Why do my hips feel uneven in this pose?

Try supporting the bent knee or elevating the hips to help even out your foundation.

Can beginners practice this pose?

Yes! With props and mindful folding, it’s accessible and beneficial at all levels.

Related Poses:

Beginner
Forward Folds
Foundational Poses
Child’s Pose

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