Pose library›Forward fold
Beginner · Forward fold

Head-to-Knee Pose
Janu Sirsasana

A seated one-leg forward fold that offers a measured stretch through the back body.

Instructional illustration of Head-to-Knee Pose
LevelBeginner
Pose typeForward fold
Primary focusHamstrings, Back

How to practice Head-to-Knee Pose

  1. Sit with one leg extended and place the other foot against the inner thigh.
  2. Turn the torso toward the straight leg.
  3. Inhale to lengthen the spine.
  4. Hinge forward and hold the leg, foot or a strap without pulling.

Practice tips

  • Bend the straight knee slightly.
  • Sit on a blanket for easier hip movement.
Practice note: Avoid rounding or tugging into hamstring or lower-back pain.
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