Head to Knee Forward Bend Yoga Pose

Janu Sirsasana (JAH-new shear-shAHS-anna)

Head to Knee Forward Bend Yoga Pose

Head to Knee Forward Bend is a seated, forward bend pose that stretches the hamstrings and is ideal for yogis and yoginis of all levels.

svadisthana – the sacral chakra
related poses



How to Do Head to Knee Forward Bend Yoga Pose
  1. Begin by sitting on a folded blanket or towel in the Staff Pose (Dandasana), with your legs flat on the ground extended in front of you. Bend your left knee as you move your left foot in close to your groin. The sole of your left foot should be against your inner right thigh and your left knee should rest on the ground.
  2. Bring your right leg center with the toes pointing upward and move your torso so your navel and chest line up with the center of your right leg. Inhale and lengthen your spine as your arms reach up towards the sky.
  3. Exhale and fold your torso forward from your groins, leaning over your right leg. Slowly, fold forward as much as is comfortable and rest your hands on either side of your right leg. Grip your foot if you can reach it, but do not force it. Keep your elbows up and off the ground.
    Hold for one to two minutes, switch legs and repeat.
  • Breathe deeply through each step.
  • Take it slow and don’t force your body to go places it isn’t ready for yet.
  • If you have a history of knee or back injuries consult an instructor or doctor before attempting this pose.
Keep the foot of your bent leg active — press against your groin with your heel and tap the top of your foot against the ground.
If you cannot rest your knee on the ground support it with a folded towel or blanket.
If you cannot reach your foot, loop a strap around it while you stretch. But don’t pull yourself too forcefully or you could hurt yourself.
Keep your back straight, not bowed.
Stretches & Strengthens
All Muscles: Hips, shoulders, spineTarget Muscles: Hips, shoulders
Health Benefits of Head to Knee Forward Bend Yoga Pose
  • Stimulates internal organs.
  • May relieve symptoms of anxiety, insomnia and depression.
  • May relieve high blood pressure, headaches and menstrual pain.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Janu Sirsasana

(JAH-new shear-shAHS-anna)

janu: knee
sirsa: head, skull, top
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?