Head-to-Knee Pose
Janu SirsasanaAn asymmetric seated fold with one leg bent out to the side. Lengthens one hamstring at a time while opening the bent-leg hip into external rotation.
- 01From a seated position, extend one leg forward and bend the other knee out to the side, sole against the inner thigh.
- 02Sit on a folded blanket if the pelvis rolls backward.
- 03Turn the chest to face over the straight leg so the fold is not diagonal.
- 04Inhale to lengthen, then hinge forward, holding the shin, foot or a strap.
- 05Hold eight to fifteen breaths, then change sides.
- 01Square the navel over the straight thigh before you fold.
- 02Ground the bent knee toward the floor without forcing it.
- 03Flex the extended foot to keep the calf in the stretch.
- 01Folding diagonally toward the outside of the foot, which side-bends the spine instead of lengthening the hamstring.
- 02Cranking the bent knee down with the hand, which stresses the medial knee rather than the hip.
- 03Pulling on the foot with the arms while the spine collapses, which turns the pose into a shoulder exercise.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.