Head-to-Knee Forward BendJanu Sirsasana

Janu Sirsasana, or Head-to-Knee Forward Bend, is a calming seated fold practised one leg at a time. With one leg extended and the other foot drawn to the inner thigh, you lengthen the spine and fold forward over the straight leg. It gives the hamstrings, hips and back a steady stretch while quieting the mind. Beginner-friendly and taught gently, women-first, in Kolathur.

1. 1

   Sit with legs extended

   Sit tall with both legs stretched forward in Staff Pose. Sit on a folded blanket if the lower back rounds.

   • Hold
2. 2

   Fold one knee in

   Bend the right knee and bring the sole of the right foot to the inner left thigh, letting the right knee open out to the side.

   ↓ Exhale
3. 3

   Lengthen the spine

   Turn the torso to face the left leg. Inhale and reach the crown upward, keeping the spine long rather than rounding the back.

   ↑ Inhale
4. 4

   Fold and hold

   Exhale and hinge forward from the hips over the straight leg, holding the shin, foot or a strap. Hold, then rise and switch sides.

   ↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Stretches the hamstrings, hips and groin of the extended leg
• ✓Lengthens the spine, shoulders and back of the body
• ✓Gives a gentle massage to the abdominal organs
• ✓Calms the mind and helps ease stress and mild anxiety
• ✓Is often soothing for women during menstrual discomfort

• Fold from the hips and keep the spine long to protect the lower back
• Take care with knee injury and support the bent knee with a blanket if needed
• Ease off with any recent hamstring strain and keep the stretch gentle

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.