Janu Sirsasana — Head-to-Knee Pose

Janu Sirsasana — Head-to-Knee Pose (जानुशीर्षासन)

Janu Sirsasana, from the Sanskrit janu (knee) and sirsa (head), is an asymmetric forward fold: one leg extended, the other bent with sole against the inner thigh. More accessible than Paschimottanasana, it allows working each side independently and identifying flexibility imbalances.

Therapeutic Benefits

• Unilateral hamstring stretch — allows targeted side-by-side work.
• Bent hip opening — adductors and internal rotators of the bent leg stretch.
• Side body stretch — by turning toward the extended leg, the opposite side lengthens.
• Nervous system calming — like all forward folds, it soothes the mind.

Step-by-Step Instructions

Step 1 — Seated Position

Seated, one leg extended, the other bent with sole against inner thigh. Bent knee drops toward floor.

Step 2 — Torso Orientation

Slightly rotate the torso toward the extended leg. Navel points toward the straight knee.

Step 3 — Folding

Fold forward from the hips toward the extended leg. Hold foot, ankle or shin.

Breathing and Duration

5 to 8 breaths per side. Compare both sides to identify flexibility differences.

Contraindications

• Bent knee injury — support with cushion under knee
• Lumbar disc herniation

Modifications

• Beginner: strap around extended foot, cushion under bent knee.
• Advanced: forehead to shin, full torso rotation.

Target Audience

Accessible to beginners, useful at all levels for asymmetric flexibility work.