Head-to-Knee Pose

Janu Śīrṣāsana

Read what the gnome says

Head to Knee! Sit with one leg long, the other foot against the inner thigh. Square the chest toward the long leg. Inhale tall, then fold forward from the hips, not the head. Hold the shin or foot, spine long. Keep the foot flexed, never force the bent knee. Breathe, then switch.

Works on Hamstrings · Calves · Spinal erectors

How to do it

1. Sit tall with one leg extended and the other heel drawn to the inner thigh.
2. Inhale to lengthen the spine, then hinge forward over the extended leg.
3. Hold the foot or shin, soften the elbows and let the head follow; hold, then switch sides.

Common mistakes

• Don’t round the back to chase the foot: hold the shin instead.
• Don’t force the bent knee down.
• Don’t jerk into the fold.

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.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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