Seated · beginner

Head-to-Knee Pose

Janu Sirsasana

A one-legged seated fold — usually kinder than the two-legged version because one hip gets to open.

Head-to-Knee Pose Photograph coming soon

A rigged MakeHuman figure animated into Head-to-Knee Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. One leg long and the other foot to the inner thigh, folding over the long leg — so the fold is deliberately asymmetric. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Sit with one leg extended, the other foot drawn to the inner thigh.
  2. Turn the torso toward the extended leg.
  3. Hinge from the hips over that leg.
  4. Hold the shin, ankle, or a strap around the foot.

Why it helps

  • Lengthens one hamstring at a time
  • Opens the hip of the bent leg
  • Gentle lateral stretch through the back

Common mistakes

  • Twisting the torso away from the straight leg.
  • Forcing the bent knee toward the floor.

Before you try it

  • Support the bent knee if it hangs unsupported and complains.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Blanket under the sitting bones.
  • Block or cushion under the bent knee.
  • Strap around the extended foot.

Where this pose shows up

Styles yin iyengar

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