Head-to-Knee Pose (Janu Sirsasana)
- Beginner
- Yoga
- Mobility
Head-to-Knee Pose sits you with one leg extended and the other foot resting against your inner thigh, chest squared over the straight leg. Folding forward stretches the hamstrings, adductors and lower back without any equipment. Beginners use it as a warmup, cooldown or recovery flow, held for time on each side.
- Muscles
- Hamstrings, Adductors, Lower back
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit with one leg extended, the other foot against your inner thigh.
- Square your chest over the straight leg.
- Hinge forward from the hips, reaching for your foot.
- Hold the stretch with long breaths, then switch sides.
Form cues
- Lead the fold with your chest, not your head.
- Keep both sit bones grounded before you hinge.
- Breathe into the stretch instead of forcing it.
Common mistakes
- Back rounds as you reach forward. Hinge from the hips and keep your spine long.
- Bent knee lifts off the floor. Press the bent knee gently toward the floor.
- Shoulders hunch up toward the ears. Keep your shoulders relaxed away from your ears.
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