How to do Head-to-Knee Pose A (Janu Sirsasana A)

Sit in Staff Pose

Sit with both legs straight in front of you, spine tall and hands beside your hips.

Bend the Right Knee

Bend your right knee out to the side, about 90° from the straight leg. Bring the right heel close to the groin and rest the sole against the inner left thigh.

Reach for the Foot

Inhale and lengthen your spine. Reach forward and hold your left foot with both hands, or a strap around the foot.

Fold Forward

Exhale and fold from the hips over the straight left leg, leading with the chest rather than rounding the back. Keep the left foot flexed and the toes pointing up.

Hold and Switch Sides

Rest your chin or forehead towards your left shin and gaze towards your foot. Hold for 5 breaths, then inhale to lift up and repeat on the other side.

✅ Benefits

Stretches the hamstrings, calves and lower back
Gently opens the hip of the bent leg
Lengthens the spine
Encourages slow, steady breathing

🌿 Wellness Support

A calming pose that many people find helps them settle
A gentle way to ease stiffness in the back of the legs

⚠️ Precautions

Stop if you feel pain in the knee, hamstring or lower back
Sit on a folded blanket if your lower back rounds
Place a cushion under the bent knee if it does not reach the floor
Use a strap around the foot instead of forcing the fold

🩺 Check With a Healthcare Professional First If You Have

A knee injury on the bent-leg side
A hamstring tear or recent strain
A herniated or bulging lumbar disc
Pregnancy — fold only lightly and check with your doctor or midwife first

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