How to Do Head to Knee Pose (Janu Sirsasana): Step by Step Guide for Beginners

What Is Head to Knee Pose (Janu Sirsasana)?
Head to Knee Pose, known as Janu Sirsasana in Sanskrit, is a seated forward bend that stretches the hamstrings, hips and lower back. It helps calm the mind, supports digestion and increases circulation. This pose also encourages mindful breathing and is often used as a cooling posture towards the end of a yoga session.

When You Should Avoid This Pose
Avoid Head to Knee Pose if you have a back or knee injury, a slipped disc, a hernia or asthma. If your hamstrings are tight, place a block or folded blanket under your hips to help lengthen the spine safely.

How to Do Head to Knee Pose in 3 Easy Steps

1. Begin in Staff Pose.
Sit with your legs extended in front of you. Bend your right knee and place the sole of your right foot on the inside of your left thigh. Inhale and lengthen your spine.

2. Fold forward.
Exhale and fold towards your left leg, hinging from the hips rather than rounding the back. Hold the outer edge of your left foot or use a strap if needed.

3. Hold and release.
Stay in the pose for several slow breaths. Keep your spine long as you deepen into the stretch. Repeat on the other side.

Variation: Use a Strap
Wrap a strap around the sole of your extended foot and hold each end. This helps you lengthen the spine without rounding the back.

Common Questions About Head to Knee Pose (People Also Ask)

Does Janu Sirsasana help anxiety
Yes, it promotes calm breathing and reduces stress.

What does Head to Knee Pose stretch
It stretches the hamstrings, hips and lower back.

Can beginners do this pose
Yes, especially with props like a strap or blanket.

Should my head touch my knee
Only if it happens naturally. Length in the spine is more important than reaching the head to the leg.

Preparatory Poses
• Downward Facing Dog Pose, Adho Mukha Svanasana
• Bound Angle Pose, Baddha Konasana
• Reclining Hand to Big Toe Pose, Supta Padangusthasana

Follow Up Poses
• Hero Pose, Virasana
• Fish Pose, Matsyasana
• Upward Plank Pose, Purvottanasana