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How to Do Head to Knee Pose

Strike a Yoga Pose: Head to Knee

Since I run and bike, I'm always looking for poses that stretch out my hips, lower back and hamstrings. This pose does all that and is also very relaxing, so it's great to do if you have a headache or are feeling stressed.

Sanskrit Name: Janu Sirsasana
English Translation: Knee Head Pose
Also Called: Head to Knee Pose

  • Start off sitting on the ground with your legs out in front of you (like you're about to do a Seated Forward Bend.
  • Bend your right knee and pull the sole of your foot against your left inner thigh.
  • Sit nice and tall and then reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg. Then bring your left hand to the arch of your left foot. If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh. (Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot.)
  • Stay here for at least 5 breaths, relaxing your shoulders away from your ears. I like to stay here even longer so I can feel my right hip and left hamstring really opening up. Then do the other side.
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