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Janu Sirsasana

Head-to-Knee Pose

janu = knee, sirsa = head

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A seated forward bend folding over one straight leg while the other leg is bent, with the sole against the inner thigh.

Family
Forward bends
Level
beginner
Lineage
modern
Works on
hamstrings · spine

The yogic view

Head-to-knee poses appear among the seated forward bends of classical hatha practice, where forward folds toward a single extended leg are used to prepare the body for longer seated meditation. The precise instruction to fold with a straight, lengthened spine rather than curling toward the knee reflects the broader classical principle that the spine's uprightness matters more than the depth of the fold.

Benefits

  • Stretches the hamstring and calf of the extended leg individually
  • Opens the hip of the bent leg through the inner-thigh foot placement
  • Encourages spinal length and a controlled hip-hinge forward fold
  • Provides a way to identify and address flexibility differences between the two sides
  • Calms the mind through a steady, introspective forward bend

How to practise

  1. Sit with both legs extended, then bend one knee and draw that foot's sole to the opposite inner thigh.
  2. Keep the extended leg straight with the foot flexed, toes pointing up.
  3. Square the hips and torso to face the extended leg as much as possible.
  4. Inhale and lengthen the spine forward, leading with the chest rather than the head.
  5. Exhale and fold forward from the hips, reaching for the foot, shin, or a strap around the foot.
  6. Keep the spine long rather than rounding to force greater depth.
  7. Hold for several breaths, then release, switch legs, and repeat on the other side.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

Rounding the spine to reach further — lengthen forward from the hips and use a strap around the foot instead of forcing the reach. Letting the extended leg's knee bend — keep a soft engagement in the quadriceps to maintain length without hyperextending. Twisting the torso off-square — keep the chest facing the extended leg rather than rotating toward the bent knee. Rushing the fold — take a few breaths to lengthen before folding deeper, rather than dropping straight down.

Variations and progressions

  • Strap-assisted: loop a strap around the foot of the extended leg to maintain length while reaching
  • Blanket under the hip: place a folded blanket under the sitting bones if the pelvis tips back
  • Bent knee: keep a slight bend in the extended leg's knee if the hamstring is very tight
  • Advanced: work toward resting the chest fully on the extended thigh with the hands clasped around the foot

Breath and energy

Folding over one leg at a time is traditionally described as an introspective, calming posture, the asymmetry drawing attention inward to compare and settle each side of the body in turn. A long, unforced exhale is commonly used to ease deeper into the fold without strain.

What research shows

This pose is a straightforward test and trainer of hamstring length on one side at a time, and it is often used clinically as a comparison to identify asymmetries between the two legs. Rounding the spine to get the head closer to the knee changes the loading from the hamstrings to the lower back, so cues to keep length in the spine and use a strap when needed are grounded in basic biomechanics rather than tradition alone.

Questions about Janu Sirsasana

+ What is the difference between Janu Sirsasana and Paschimottanasana?
Janu Sirsasana folds over one leg at a time with the other leg bent, while Paschimottanasana folds over both legs extended together.
+ Why do I feel uneven between sides in this pose?
Most people have differing hamstring flexibility between legs, and this pose is often used precisely to notice and work with that asymmetry.
+ Should I round my back to touch my head to my knee?
No — maintaining length in the spine is more important than the visual depth of the fold; use a strap if needed to preserve that length.
+ Is this a good pose for beginners?
Yes, it's commonly introduced early as a manageable single-leg forward bend.
+ How long should you hold Janu Sirsasana?
Five to ten slow breaths — about thirty to sixty seconds — works well for most practitioners, and one to two minutes if you are working specifically on range. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ What are the modifications for Janu Sirsasana?
The variations and progressions section above sets out the specific options for Janu Sirsasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Janu Sirsasana?
For Janu Sirsasana specifically: knee injury; back injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Janu Sirsasana?
Prepare with Dandasana (Staff Pose). Release afterwards with Purvottanasana (Upward Plank Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Janu Sirsasana mean in Sanskrit?
Janu Sirsasana translates as head-to-knee pose — janu = knee, sirsa = head The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • knee injury
  • back injury

More forward bends

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.