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Head to Knee Pose: Janu Sirsasana | Traditional

Head to Knee Pose placeholder graphic

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

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.