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Head to Knee Forward Bend – Janu Sirsasana

Pose Summary

Yoga Collective - Head to Knee Forward Bend – Janu Sirsasana


Step 1

Come to seated on the floor with your legs extended out in front of you. If you have tight hamstrings, lower back, or hips, you can elevate your seat and sit on a block, bolster or blanket.

Step 2

Root down into the earth by equally distributing the your weight between your sit bones. Lengthen your spine. Bring the neck inline with the spine as you reach the crown of your head towards the sky. Chin is parallel with the earth. This is Dandasana.

Step 3

Bend at the left knee and bring the sole of the left foot to the right inner thigh. Flex the right toes towards your heart. 

Step 4

Keep the spine long as you align your torso with your right extended leg.

Step 5

On an exhale hinge forward from the hips. Maintain the length of the spine as you bring the torso towards that right thigh. Don’t round the spine! 

Step 6

Grab hold of the right shin, ankle or knee with both hands or you can bring a strap/towel around the sole of the right foot and grab hold of it with both hands. 

Step 7

With every inhale lengthen your spine and with every exhale fold a little deeper from the hips. Don’t force your nose to your knee. 

Step 8

To release take an inhale and use the strength of your core to bring your torso back up to perpendicular to the ground. Repeat on the other side!


  •  Stretches the hamstrings, groin, and spine 
  • Therapeutic for high blood pressure & insomnia 
  • Massages the kidneys and liver which promotes better digestion
  • Alleviates menstrual cramps and symptoms related to menopause


  • Knee or back injury 
  • Diarrhea and asthma