Jānu Śīrṣāsana

Head-to-Knee Pose

IntermediateSeated

Updated: April 2026

Benefits

✓Stretches the hamstrings, groins, and spinal muscles
✓Calms the nervous system and relieves mild anxiety and fatigue
✓Stimulates the liver and kidneys, aids detoxification
✓Improves digestion through gentle massage of the abdominal organs

Instructions

1.
Preparation — positioning the legs
From Dandasana, bend the right knee and place the foot against the inner left thigh. The right knee falls outward, the angle between the legs is about 90°. Align the navel with the center of the extended leg — slightly rotate the torso to the left.
2.
Lengthening — preparing to fold
On an inhale, raise the arms up and lengthen the entire spine. Exhale and fold forward from the hip joints, leading with the sternum. Grasp the foot with the hands or use a strap around the foot. The front of the torso should be elongated.
3.
In the pose — alignment and breathing
Keep both sitting bones on the floor — if the right one lifts, you have folded the torso too far. Lengthen both sides of the torso evenly. On each inhale lengthen, on each exhale release a little deeper. The head may rest toward the knee, but do not round the back to reach.
4.
Holding and switching sides
Hold for 1–3 minutes. On an inhale, come up and repeat on the other side. Compare the sensations — one side is usually stiffer. Spend an extra 30 seconds on the more difficult side.

Modifications & Props

Props needed

strapblockblanket

For beginners — with a strap around the foot

Loop a strap around the foot of the extended leg and hold with both hands. The strap allows you to maintain a lengthened spine and open chest instead of collapsing down. Gradually shorten the strap as flexibility improves.

For intermediate — with a block under the forehead

Place a block at an appropriate height on the shin of the extended leg and rest the forehead on it. Supporting the head allows the nervous system to relax and the muscles to lengthen more deeply. Gradually decrease the height.

With a blanket under the bent knee

If the bent knee does not reach the floor and hangs in the air, place a folded blanket under it. The support reduces the load on the knee joint and allows the hip joint to open more freely.

⚠Contraindications

•Disc herniation — avoid deep forward bending, practice the upright variation
•Knee injury — do not press the bent knee toward the floor forcefully
•Diarrhea — avoid forward-bending poses until symptoms subside

Frequently Asked Questions

Does the head really need to reach the knee?

No. The name of the pose is misleading — the goal is not to press the head into the knee. Iyengar taught that what matters is the lengthening of the front of the torso and the even stretch along the entire length of the back. The head approaches the leg naturally, over time.

Does Janu Sirsasana help with insomnia?

Yes, forward-bending poses like Janu Sirsasana have a calming effect on the nervous system. Practice in the evening, hold longer (3–5 minutes per side), and use support under the head. Combine with Paschimottanasana and Supta Baddha Konasana for optimal effect.

Related Poses

Seated Forward Bend

Paschimottanasana stretches the entire posterior chain and calms the mind. Learn the correct technique and how to avoid back strain.

Wide-Angle Seated Forward Bend

Upavistha Konasana stretches the inner thighs and hamstrings while strengthening the spine. Learn how to enter this pose safely.

Want to learn this pose with personal guidance?

Instructions

Preparation — positioning the legs

From Dandasana, bend the right knee and place the foot against the inner left thigh. The right knee falls outward, the angle between the legs is about 90°. Align the navel with the center of the extended leg — slightly rotate the torso to the left.

Lengthening — preparing to fold

On an inhale, raise the arms up and lengthen the entire spine. Exhale and fold forward from the hip joints, leading with the sternum. Grasp the foot with the hands or use a strap around the foot. The front of the torso should be elongated.

In the pose — alignment and breathing

Keep both sitting bones on the floor — if the right one lifts, you have folded the torso too far. Lengthen both sides of the torso evenly. On each inhale lengthen, on each exhale release a little deeper. The head may rest toward the knee, but do not round the back to reach.

Holding and switching sides

Hold for 1–3 minutes. On an inhale, come up and repeat on the other side. Compare the sensations — one side is usually stiffer. Spend an extra 30 seconds on the more difficult side.