Head To Knee Janu Sirsasana Yoga Pose

Muscles worked

Setup

1. Sit on the floor with both legs extended straight in front of you in a staff pose.
2. Bend your right knee and place the sole of your right foot firmly against your inner left thigh.
3. Square your torso toward your extended left leg and flex your left foot so the toes point toward the ceiling.

How to do it

1. Inhale deeply to lengthen your spine, reaching your arms toward the ceiling.
2. Exhale as you hinge forward from the hips, reaching your hands toward your left foot, ankle, or shin depending on your flexibility.
3. Hold the position for 30-60 seconds, breathing deeply into the back of the ribs and sinking deeper with every exhale.
4. Inhale to slowly roll back up to a seated position and switch legs to repeat on the other side.

Form checklist

• Keep the extended leg's knee pressed toward the floor without locking it.
• Lead the movement with your chest and belly rather than rounding your forehead to your knee.
• Ensure both sit-bones remain grounded on the mat throughout the stretch.
• Keep your shoulders relaxed and away from your ears.

Pro tips

• Focus on the 'belly-to-thigh' connection; maintaining a flatter lower back will provide a more effective hamstring stretch than rounding the spine.
• If your hamstrings are very tight, place a small rolled-up towel under the knee of the extended leg to prevent strain.

Make it harder

• Reach past the sole of your foot and clasp your wrist with the opposite hand to deepen the fold.
• Actively press the knee of the bent leg into the floor to add an adductor and hip-opening component to the pose.

Frequently asked

What muscles does the head to knee janu sirsasana yoga pose work?

The head to knee janu sirsasana yoga pose primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the head to knee janu sirsasana yoga pose?

The head to knee janu sirsasana yoga pose requires no equipment — just your body weight.

Is the head to knee janu sirsasana yoga pose good for beginners?

Yes. The head to knee janu sirsasana yoga pose is a beginner-friendly movement and a strong foundation to build on.

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