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How to Do Hip Opening Head to Knee Pose

Strike a Yoga Pose: Head to Knee A

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag
  • Begin in a seated position with both legs straight out in front of you.
  • Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
  • Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot — the right hand holds the left wrist.
  • Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
  • Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.
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Join The Conversation
Yogaforlife Yogaforlife 6 years
This is one of my favorite stretches! I love the Janu A, B and C. I always have to be careful that I don't collapse the ribs (same side as the outstretched leg) when I center my chest over my legs.
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