Head to KneeSave PDF
Janu Sirsasana
jah-noo SHEER-SHAH-sah-nah
Stretches spine, hamstrings and groin
Tones abdominal organs and uro-genital system
Calms the mind and relieves anxiety
How to perform Head To Knee
- Sit with your legs stretched in front of you. Bend your right leg and place the sole of your foot against your left upper thigh. Flex your left foot.
- Turn your upper body toward your extended leg. Slowly bend forward with an exhale. Walk your hands down your leg and grasp your shin, ankle, or toes. Relax your neck.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale. Change sides.
Alignment cues
- Flex extended foot
- Keep neck in line with spine
- Bend elbows
Avoid this pose if you have asthma or a knee injury.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
More yoga poses to discover
Rabbit · Sasangasana
Standing Forward Bend · Uttanasana
Three Parts / Three Limbed Forward Bend · Triang Mukhaikapada Paschimottanasana
Head To Knee (Janu Sirsasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and seated categories. This asana targets hamstrings and spine, and also involves calves, knees, lower back and middle back / lats muscles. Head to knee tones abdominal organs and uro-genital system; stretches spine, hamstrings and groin and also calms the mind and relieves anxiety. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
