Head-to-Knee Pose A - Janu Sirsasana

Head-to-Knee Pose - Janu Sirsasana Yoga Pose - YanvaYoga


Head-to-Knee Pose or Janu Sirsasana (JAH-new shear-SHAHS-anna ) is appropriate for students of any level and melds a forward bend with a spinal twist. It can help calm your mind as well as stretch your body. As you fold forward, close your eyes and cultivate a sense of inner peace. The more you practice Janu Sirsasana, the more you will realize that the goal of this posture is not about touching your toes—it’s about slowing down, focusing on your breath, and calming your mind.

Also known as:  Head of the knee pose, Head-on-knee pose, Head-to-knee forward bend, Head-to-knee pose, Janu Sirsasana

Step-by-Step Instructions

Step 1
Begin sitting in Staff Pose ( Dandasana) with both legs outstretched in front of you.
Step 2
Adjust the flesh under your seat so that yoursit bonesare firmly anchored.
Step 3
Bend your left knee and bring the sole of your left foot to your right inner thigh.
Step 4
Square your torso over your extended right leg. Begin to bring your torso down to your leg by tipping your pelvis forward and walking your hands which are framing your extended leg towards your right foot.
Step 5
Keep your right foot flexed while pressing the back of the right thigh down toward the floor.
Step 6
When you reach your maximum forward bending limit, you have a choice: You can maintain your straight spine and long neck in an active position, or you can relax your heart and head down toward the extended leg, allowing the spine to round. Do whichever one feels better.
Step 7
If your hands reach your foot, hold your foot. If not, you may hold on to your ankle or calf, or place your hands on the floor wherever they reach.
Step 8
On each inhale, extend the spine long. On each exhale, deepen the forward bend.
Step 9
Stay here for five to 10 breaths and then straighten both legs, shake them out, and repeat the pose on the other side.

Benefits and Contraindications


Stretches the hips, back of the body and groins

Stimulates digestion

Relieves menstrual discomfort

Stimulates the kidneys and liver

Calms the mind


Hip pathologies

Knee, hip, or rib injury

Gastrointestinal issues


Low back pathologies


Photo poses in different angles

Modifications, Props and Tips

  • Use a folded blanket under your hips to help keep a forward tilt of your pelvis.
  • Place a folded blanket under your extended knee to offer support, especially if the knee doesn’t readily touch the ground.
  • Loop a strap around the foot of your extended leg to deepen the stretch in the hamstrings while keeping the spine long.
  • To deepen the stretch and increase the intensity of this pose, widen the space between your knees.

Frequently Asked Questions


  • Seated Half Lotus Forward Bend Pose
  • Revolved Head-to-Knee Pose

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.