Gaze toward the footFold from the hipsHold the footBent knee relaxedHead-to-Knee Pose C
Jānu Śīrṣāsana C
Read what the gnome says
Head-to-Knee Pose C! Sit with one leg straight, the other foot placed with the toes tucked under and the heel up. Hinge forward over the straight leg, spine long. Go gently with the foot and knee. Breathe, then switch. Careful gnome.
Works on Hamstrings · Calves · Feet · Spinal extensors
How to do it
- Sit with one leg extended and the other knee bent, foot against the inner thigh.
- Hold the extended foot with both hands 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.
- 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 BIntermediate
Heron PoseIntermediate
Intense Side Stretch (Pyramid)Intermediate
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