Head To Knee Pose

Name: Head To Knee Pose

Sanskrit: Janu Sirsasana


Pose Level: Head To Knee Pose is an intermediate level yoga pose

head to knee pose Janu Sirsasana

Anatomy involved:

  • Hamstrings
  • Lower & upper back
  • Hips
  • Neck
  • Calves


  • Places emphasis on opening the hips and hamstrings
  • Calms the mind and emotions
  • Helps relieve stress & anxiety
  • Improves digestion
  • Helps increase flexibility of the back/spine
  • Assists in helping emphasize rhythmic breathing patterns
  • May provide relief from conditions such as sciatica, by relieving pressure in this area
  • Stimulates the kidneys and liver

Step-By-Step Head To Knee Pose:

  • Begin seated on your yoga mat.
  • Place your right foot out in front and bend your left leg so that your left sole of the foot is against your inner right thigh. Your leg will form an approximate 90 degree angle.
  • Then, inhale and stretch the back upward before outward.
  • Exhale, lean gently forward. Elongate your spine as you bring your body forward instead of strictly down to the knee.
  • Increase your stretch softly and gradually to avoid to much tension in the back and hamstring.
  • Then, come out of the pose with an exhale, moving to the other side.

Related Article: What is the Meaning of Pranayama: Pranayama Breathing Techniques

Pose Modifications:

If feeling discomfort in the back, knee or hamstring area, bring the bent leg outward further toward the foot of the straightened leg.

Alternatively, place a blanket underneath the straightened knee. This can help relieve some pressure/tension.

Try the use of a belt, towel or TheraBand and place it on the bottom of the straight leg to softly pull yourself forward.

Related Article: Improve & Complete Your Yoga Routine: The Essential Yoga Props


Individuals who suffer from asthma may want to practice under an instructor. Furthermore those who suffer from diarrhea should avoid.

If suffering from recent knee injury, acute or chronic back trauma or inflammation, you’ll want to use caution.

If pregnant, consult a medical expert to proceed.

Related Article: The Enormous Benefits Of Having A Yoga Instructor As A Beginner Yogi

Poses Commonly Transitioned To:

Staff Pose, Seated Twist, Revolved Head To Knee

Poses Commonly Transitioned From:

Double Pigeon Pose, Flowering Lotus