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Yoga Poses Guide
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Head to Knee

Janu Sirsasana

jah-noo SHEER-SHAH-sah-nah
Head to Knee
Pose categories
Primary body parts engaged
Muscle Groups
Stretches spine, hamstrings and groin
Tones abdominal organs and uro-genital system
Calms the mind and relieves anxiety

How to perform head to knee

  1. 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.
  2. 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.
  3. Hold the pose and take slow, deep breaths.
  4. 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.
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More yoga poses to discover

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 and knees and lower back and middle back / lats muscles. Head to knee stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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