Head-to-Knee Pose
Jānu Śīrṣāsanaजानुशीर्षासन
A one-legged seated fold that lengthens each side of the back separately.
- Foundational
- 30–45 seconds each side
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
Photograph · Forward folds
How to practice
- 01
Sit with the legs straight, then bend the right knee and place the sole against the left inner thigh.
- 02
Keep the left leg extended with the foot flexed.
- 03
Square the torso toward the left leg and lengthen the spine on an inhale.
- 04
Exhale and hinge forward, hands to the shin or a strap around the foot.
- 05
Rest the forehead toward the knee only as far as is comfortable.
Benefits
- Stretches the hamstring of the extended leg
- Opens the hip of the bent leg
- Lengthens the side waist
- Quietens the mind through a longer hold
Breath
Inhale to lengthen the spine, exhale to release into the fold.
Cautions
Variations
- Sit on a blanket
- Eases the pelvis into a forward tilt.
- Strap around the foot
- Keeps the spine long when the hamstrings are tight.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.