Forward BendsBeginner
Head-to-Knee Forward Bend
Janu Sirsasana
Head-to-Knee Pose (Janu Sirsasana) folds one leg into a wide angle while the torso lengthens over the extended leg for a calming forward bend.
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How to Perform
- 1
Sit tall with both legs extended; bend the left knee and slide the foot toward the inner right thigh.
- 2
Pivot at the hips so the chest faces the extended leg and reach both hands to the right foot.
- 3
Inhale to lengthen spine and draw shoulder blades down the back.
- 4
Exhale to hinge forward, resting abdomen, then chest and head toward the right leg while keeping the back long.
- 5
Breathe evenly for 5–8 breaths, then rise on an inhale and repeat on the second side.
Benefits
- Stretches hamstrings, calves, and low back while opening the hip of the bent leg.
- Tones abdominal organs and kidneys to support digestion and detoxification.
- Calms the nervous system and prepares the mind for introspective practice.
Alignment Cues
- Keep extended toes pointing straight up.
- Square the navel toward the long leg.
- Draw shoulders away from ears as elbows widen.
- Allow the bent knee to drift back instead of jutting forward.
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute hamstring or groin strain
- • Pregnancy past first trimester without props
Recommended Props
Blanket under hipsStrap around footBlock under bent knee