Asana · Practise on your own

Janu Sirsasana A

Head-to-knee pose A

Head-to-knee pose, first variation. One foot against the inner thigh, folding over the straight leg.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: janu = knee, sirsa = head, asana = seat or posture
Family: Seated forward bend
Level: Beginner
Gaze: Toes

Take care

Support the bent knee if it does not rest on the floor.

How it is done

1
Breathe in
From Dandasana, bend the right knee out to the side and place the sole against the inner left thigh.
2
Breathe out
Hold the left foot and fold over the straight leg.
3
Breathe freely
Stay for five breaths, then change sides.

Holding it

Five breaths on each side.

Making it easier

Support the bent knee with a block or blanket, and hold a strap around the foot.

What the tradition says it does

Stretches the hamstrings
Opens the hip of the bent leg

As our source describes it. This is not a medical claim.

Variations

Janu Sirsasana B
Head-to-knee pose B
Head-to-knee pose, second variation. Sitting on the heel of the bent leg before folding.
Forward bend · IntermediateLearn with a teacher
Janu Sirsasana C
Head-to-knee pose C
Head-to-knee pose, third variation. The toes of the bent leg are turned under, heel toward the abdomen.
Forward bend · AdvancedLearn with a teacher

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4
Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review

Also known as Head to knee pose.

Awaiting subject review · revision 1 · updated 5 November 2026