Seated / Forward Fold
Head-to-Knee Forward Fold
Jānu Śīrṣāsanaजानु शीर्षासन· JAH-nu sheer-SHAH-suh-nuhknee-head posture (jānu = knee)
Janu Sirsasana (Head-to-Knee Forward Fold) is a calming seated forward bend where you fold over one extended leg while the other knee is bent out to the side. It stretches the hamstrings, hips and back, prepares the body for deeper forward folds, and can be adapted for pregnancy and stiffer bodies.
Step by step
- 1
Set up the legs
Sit tall with both legs extended. Bend one knee and open it out to the side, drawing the sole of the foot toward the inner thigh of the straight leg.
- 2
Square to the straight leg
Turn your torso to face the extended leg so the fold is even, and lengthen the spine on an inhale.
- 3
Fold from the hips
Exhale and hinge forward from the hips over the straight leg — leading with the chest, not by rounding the back. Hold the shin, foot or a strap.
- 4
Soften and hold
Keep the neck long and the shoulders relaxed. Stay for several breaths, then inhale to rise and switch sides.
Benefits
- Stretches the hamstrings, hips and lower back
- Calms the mind and relieves mild stress
- Prepares the body for deeper seated forward folds
- Can be modified for pregnancy and stiffness
Common mistakes
- Rounding the back to reach the foot instead of folding at the hips
- Forcing the head to the knee
- Collapsing the chest and shoulders
Modifications & variations
- Sit on a folded blanket to tilt the pelvis forward
- Loop a strap around the foot and hold the strap
- Keep a slight bend in the extended knee
Related poses
Video transcriptIn this session, Sanjana Prasad demonstrates Jānu Śīrṣāsana (Head-to-Knee Forward Fold) on both the right and left sides.
Hi, I am Sanjana Prasad, welcome to Yoga & You. The next posture for the day is Jānu Śīrṣāsana.
Sit with the right leg, sole of your right foot in the inner thigh of your left leg. Bending down all the way, catching hold of your legs, place your forehead on your knee. Come back up, do it with the other leg.
Place your left leg, sole of your left foot in your right inner thigh, raise your hands up and, coming in, coming all the way forward, catch hold of your right foot, and come down all the way with your forehead touching your knee. To come back up, look at your feet, raise your hands up and release.
Frequently asked questions
- Is Janu Sirsasana safe in pregnancy?
- A gentle version can suit many pregnancies — keep the torso lifted and leave room for the belly, and check with your doctor. Avoid deep compression.
- What is the difference from Paschimottanasana?
- Paschimottanasana folds over both straight legs; Janu Sirsasana folds over one leg with the other knee bent to the side, so it's more accessible for tight hamstrings.
References
- B.K.S. Iyengar, Light on Yoga — Jānu Śīrṣāsana · Book — Alignment reference from the Indian Iyengar tradition.