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Janu Sirsasana
(Head-to-Knee Forward Bend)

How to perform Head-to-Knee Forward Bend

Bend your knee out to the side and keep your sit-bones pointing downward as you stretch out over your extended leg. Use a belt if necessary.

What is Janu Sirsasana?

A seated, forward bend, Janu Sirsasana combines the actions of a twist and forward bend. The pose can be worked actively, both in an upright position or extending forward. It can also be done in a more quietening, passive manner, taking support for the head. Janu Sirsasana is typically the first pose in a seated forward bend sequence.

When to use Janu Sirasana?

Forward bends have a quieting effect overall on the mind and organs of perception. They are poses that can be undertaken if your energy levels are low or if you are recovering from an illness. Janu Sirsasana tones the liver and kidneys due to the twisting action of the pose. Working more intensely brings you into the dorsal spine. The setup of the legs opens the hip joint and brings space to the sacrum and pelvic areas.

Video sequences that include this pose