Head-to-Knee Pose

Jānu Śīrṣāsana

Head-to-Knee Pose
⇄ both sides
CategorySeated & Forward Folds TypeStretch LevelBeginner Hold45 sec MusclesLegs, Back, Hips BreathingSlow breathing, the exhale deepens the fold

How to do it

  1. EnterSitting, extend one leg and press the sole of your other foot against your inner thigh. Inhale and lengthen up, exhale and fold toward your straight leg.
  2. HoldTurn your torso toward your straight leg, both sit bones on the floor. Reach your chest toward your foot rather than your head toward your knee.
  3. ExitInhale, lift your torso and switch legs.

Benefits

An asymmetrical stretch for the back and hamstrings.

Cautions

  • Knee injuries — place a support under your bent knee

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

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