Head-to-Knee Pose A

Janu Sirsasana A

Head-to-Knee Pose A folds over one straight leg while the other foot draws into the inner thigh with the knee out to the side. It stretches the hamstring of the extended leg and opens the hip of the bent leg. Squaring the torso toward the straight leg keeps the fold even.

Alignment cues

• Draw one heel to the inner thigh, knee out wide
• Square the chest toward the straight leg
• Fold forward, reaching for the foot with both hands

Benefits

• Stretches the hamstring of the extended leg
• Opens the hip of the bent leg
• Calms the nervous system

Modifications

• Use a strap around the foot if it's out of reach
• Sit on a folded blanket to tilt the pelvis forward