Janu Sirsasana — Head-to-Knee Pose

BeginnerFlexion Posterior Chain Lengthening

45s 2 reps

An asymmetrical forward bend that stretches the spine and one side of the body.

How to perform

Sit with one leg extended and the other foot to the inner thigh. Inhale to lengthen the spine; exhale to fold over the extended leg, leading with the chest.

Breathing

Inhale to lengthen; exhale to fold. Keep the breath smooth and even.

Benefits

Stretches the spine, hamstrings, and groin; calms the mind; improves flexibility.

Anatomical focus

HamstringsPsoas MajorErector Spinae

Square the hips; fold from the hip joint, not the waist.

Precautions

Sit on a cushion if the back rounds. Keep the extended foot flexed. Avoid with knee injury on the bent side.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.