Gaze toward the footChest open, spine longHold the footShoulders softHead-to-Knee Pose B
Janu Śīrṣāsana B
Works on Hamstrings · Calves · Spinal erectors
How to do it
- Sit tall with one leg extended and the other knee bent, foot against the inner thigh.
- Reach both hands toward the extended foot and lengthen the spine.
- Fold forward from the hips, soften the elbows and hold; switch sides.
Common mistakes
- Don’t round the back to reach the foot: hold the shin instead.
- Don’t force the bent knee down.
- Don’t hold the breath.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Big Toe PoseIntermediate
Great SealIntermediate
Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
Intense Side Stretch (Pyramid)Intermediate
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