Head to Knee Pose (Janu Sirsasana)
Teacher featured in image: Anna Ashby
Category: Seated / Forward Bend
Difficulty: Beginner – Intermediate
Sanskrit/Pronunciation: Janu Sirsasana (JAH-noo sheer-SHAHS-uh-nuh)
Main Focus: Hamstrings, Hips, Spine
Props: Yoga Belt, Yoga Bricks
Head to Knee Pose (Janu Sirsasana), also known as Head-to-Knee Forward Bend, is a seated forward fold that stretches the hamstrings, hips and back while encouraging length through the spine. Practised with one leg extended and the opposite leg bent, the upper body folds towards the extended leg to create a focused stretch through one side of the body at a time. The bent leg can also be positioned in Half Hero Pose, with the foot alongside the hip, creating an alternative variation that increases the stretch through the front of the thigh. Props can be used to make either variation more accessible, with a yoga belt helping to bridge the distance to the extended foot and a brick providing additional support where needed.
- Sit on the floor with your legs extended straight in front in Staff Pose.
- Bend the right knee and place the sole of the foot against the inner left thigh. Alternatively, bend the leg back into a Half Hero position, with the foot alongside the hip.
- Inhale to lengthen through the spine, reaching the arms overhead.
- Exhale to fold forward over the extended leg, hinging from the hips.
- Rest the hands on the shin, ankle or foot, wherever feels comfortable.
- Keep the chest open and spine long, avoiding excessive rounding through the back.
- Hold for 5–8 breaths, then slowly rise and repeat on the other side.
- Stretches hamstrings, spine, and shoulders
- Gently opens hips
- Calms the mind and relieves stress
- Stimulates digestion and supports the liver and kidneys
- Sit on a folded blanket or block to tilt pelvis forward if hamstrings are tight
- Use a strap around the foot for support if hands don’t reach
- Keep a slight bend in the extended leg if needed for comfort
- Avoid pushing too far if recovering from hamstring or lower back injuries
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Using a yoga belt around the extended foot in Head-to-Knee Pose helps you maintain length through the spine without needing to reach for the foot directly. The belt provides extra support, allowing you to fold forward from the hips while keeping the chest open and shoulders relaxed. A yoga brick can also be placed beneath the knee of the bent leg to support the leg and allow the hip to relax more comfortably. This variation makes the pose more accessible and encourages a gradual stretch through the hamstrings, calves and lower back without strain.
Props to Support Head to Knee Pose (Janu Sirsasana)
Props can make Head to Knee Pose more comfortable and accessible by bringing the floor or foot closer to the body. A yoga belt can help bridge the distance between the hands and extended foot, while sitting on a yoga block can elevate the hips and make the forward fold more accessible for tight hamstrings, helping to maintain length through the spine and reduce strain.
