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Beginner · Forward fold

Head-to-Knee Pose
Janu Sirsasana

A seated one-leg forward fold that offers a measured stretch through the back body.

Instructional illustration of Head-to-Knee Pose
LevelBeginner
Pose typeForward fold
Primary focusHamstrings, Back

How to practice Head-to-Knee Pose

  1. Sit with one leg extended and place the other foot against the inner thigh.
  2. Turn the torso toward the straight leg.
  3. Inhale to lengthen the spine.
  4. Hinge forward and hold the leg, foot or a strap without pulling.

Practice tips

  • Bend the straight knee slightly.
  • Sit on a blanket for easier hip movement.
Practice note: Avoid rounding or tugging into hamstring or lower-back pain.
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Understanding Head-to-Knee Pose

Head-to-Knee Pose is categorized as a beginner forward fold pose with an emphasis on Hamstrings and back. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Bend the knees whenever the hamstrings pull strongly.
  • Hinge from the hips before allowing the spine to round.
  • Avoid using the arms to force additional depth.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Seated Forward Bend PaschimottanasanaStanding Forward Fold UttanasanaWide-Legged Forward Fold Prasarita Padottanasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.