Traditional

Head to Knee Pose

Janu Sirsasana

Extend one leg, draw the other foot in, and fold over the straight leg.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Strap or blanket optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Head to Knee Pose: Sit with one leg extended and the other foot drawn into the inner thigh. Square the torso over the straight leg. Hinge forward and fold over the extended leg. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Head to Knee Pose: Walk the hands back and lift upright. Extend both legs before changing sides. Pause in a neutral position for a moment before continuing.