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  • Home
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    • My Yoga Journey
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How to do Janu Sirsasana – Head to Knee Pose

November 16, 2021 //  by Di Hickman//  26 Comments

Back with another Tutorial Tuesday and this week it’s all about Janu Sirsasana, head to knee pose. I’ll explain a brief overview of how to do Janu Sirsasana, and offer modifications to make it more accessible for beginners. Specifically addressing common “sticking points in the pose. At the end of the post I’ve included some options to make the pose more challenging. Most importantly, I’m sharing the one major alignment tip that I advise everyone to do before leaning forward! Hint: it’s about your pelvis!

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded regularly. However, for exclusive longer format videos sign up for my Patreon community. Each month we explore poses, transitions, and trouble areas. Patrons also get early access to all my videos, along with lots of other benefits.

How to do Janu Sirsasana

Begin sitting in Dandasana on your yoga mat. Bend the left knee, bringing the foot towards the groin. Let the hip open, allowing the knee to drop out to the left side, resting on the floor. Hinge from the hips and fold over the extended leg, resting the hands on the shin, floor, or reaching for the foot.

Yoga teacher demonstrating janu sirsasana

While in the pose notice where you have feedback from your body. Where do you feel the stretch? The head-to-knee pose can be tricky for many people. It requires flexibility in the hamstrings and calf. Plus the bent knee out to the side means you also need open hips.

Major alignment tip

The major thing about this pose is the pelvis. Many people do this with the pelvis shifted. This is because when we open the bend knee out to the side the pelvis moves. If we fold from this slanted position there is less feedback in the fold. In general terms, it’s easier.

Yoga teacher demonstrating pelvis movement

So, move the pelvis! The long leg side of the pelvis needs to draw back. Not only does this provide a better stretch but it also prevents torque in the spine. Pull back to make your discs happier!

Janu Sirsasana Modifications

I’m all about the modifications in yoga poses and Janu Sirsasana is no different. But, in this pose there are many things we can adapt. The biggest hurdle to feeling this as a WHOLE back body stretch and not just in the hamstrings is, tight hamstrings. So perhaps try a little bend and support in the extended leg. Serious game changer!

Yoga teacher demonstrating janu sirsasana with leg support

The next variation is about the bent leg. If the leg doesn’t connect to the floor then support it. Personally, my right side connects my left side doesn’t. So I generally always support my left side. Whether that support is blocks, a rolled up blanket ora cushion.

Yoga teacher demonstrating janu sirsasana with block

One common misconcetion is the placement of the foot on the bent leg. The foot DOES NOT have to be in towards the groin. We’re not trying to get it in our underwear! It can also be away from the leg and the body. Choose somewhere comfortable!

Yoga teacher demonstrating yoga pose foot position

Another tip is that many people seem to want to just fold from the spine. Instead think about the fold coming from the hips rather than the spine.

Yoga teacher demonstrating janu sirsasana with no hip movement

All these things will help make your janu sirsasana more comfortable, and accessible for those with reduced range of movement. Basically, support, support, support!

Making the pose more challenging

While props can make poses more accessible they can also make the pose more challenging. In Janu Sirsasana many people use a strap thinking it makes the pose easier, and it can, but also… no. To make this pose more challenging, the extended leg foot can be flexed with toes pointing up rather than forward. Using a strap gives us access to this. Rather than think about pulling your torso towards the foot, think about pulling the ball of the foot to the chest.

Yoga teacher demonstrating janu sirsasana with strap

While reaching hands to the foot is the full expession of the pose, there are other options to provide a deeper challening. Using blocks! A block behind the foot not only gives that “toes up” flexion of the ankle but also more length from the arms to reach towards. Providing a deeper stretch in the lats and serators.

Yoga teacher demonstrating janu sirsasana with block at feet

Basically yoga props are your key to a happier or more challenging pose. I always say that props aren’t just for modifications and this is one pose where props can add a big difference to the pose either easing or increasing the challenge. Try some of the variations in this post in your next yoga practice.

Like this post? PIN it to share with others!

how to do janu sirsasana

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Questions

  • Can you do Janu Sirsasana?
  • Which of the modifications could you include in your practice?
  • Do you know where your hips are?
Previous Post: « Adapting Yoga for Vertigo & other balance issues
Next Post: Three Legged Dog Hip Opener Gentle Yoga Flow »

Reader Interactions

Comments

  1. Clarice

    February 3, 2022 at 2:20 pm

    It is nice to know that you can make variations to this. Would love to try it and incorporate it on my routine. Thank you for sharing this tutorial.

    Reply
    • Di Hickman

      February 10, 2022 at 10:50 am

      You are so welcome! Glad to offer the variations to make it more comfy and accessible!

      Reply
  2. Lyosha

    February 3, 2022 at 6:13 am

    janu sirsasana is one of the best folds for me, it boosted my fold so much! I think it’s the easiest pose to get the folding from hips parts. I like your very detailed post, I really did learn a lot

    Reply
    • Di Hickman

      February 10, 2022 at 10:49 am

      Many people struggle folding from the hip! You’d be surprised! so many trying to fold from the uppper spine

      Reply
  3. Melanie

    February 2, 2022 at 2:24 pm

    This is great, your yoga post has inspired me to get trying yoga out more, so I’ll be looking through a few of your purpose guides. Thank you so much x

    Reply
    • Di Hickman

      February 10, 2022 at 10:48 am

      Glad to help! I like to make the poses accessible for all levels, so if you have questions please ask!

      Reply
  4. MELANIE EDJOURIAN

    February 2, 2022 at 1:17 pm

    This looks like something I could do easily in bed. I will need to see if I can substitute the props as I don’t have those.

    Reply
    • Di Hickman

      February 10, 2022 at 10:47 am

      I have a post about alternatives for yoga blocks check it out https://www.dihickman.com/what-to-use-instead-of-yoga-blocks/

      Reply
  5. Yaya

    February 1, 2022 at 9:54 am

    Thanks for this and for offering the modifications for us beginners. Will definitely watch your video as I am starting to take up yoga.

    Reply
    • Di Hickman

      February 10, 2022 at 10:44 am

      That’s great! Trying to keep the videos short so we can make it fit into our busy lives

      Reply
  6. Scatchy

    February 1, 2022 at 6:05 am

    Thank you for sharing another great tip for a pose. I have already started with two of the previous poses for beginners and I will definitely try this one as well.

    Reply
    • Di Hickman

      February 10, 2022 at 10:44 am

      Awesome! Hope you’re enjoying your yoga!

      Reply
  7. Nisha

    January 31, 2022 at 6:30 am

    Nice to read the details about janu sirsasna here, I have been attempting to do this and wonderful to know the variations and the correct way to do it. Very helpful indeed. Thanks for sharing.

    Reply
    • Di Hickman

      February 10, 2022 at 10:40 am

      You’re welcome! Do you use props?

      Reply
  8. Lori Bosworth

    January 30, 2022 at 7:11 am

    I think this is a pose I could actually do. Of course, if I had a yoga block, it would be easier!

    Reply
    • Di Hickman

      February 10, 2022 at 10:40 am

      I always have to do one side with a block for support (old injury). Blocks are definitely useful in a yoga practice

      Reply
  9. Nayna Kanabar

    January 29, 2022 at 11:09 am

    I do basic yoga but I am very stiff and find some moves like this impossible although it does not stop me trying and hoping to improve with practice.

    Reply
    • Di Hickman

      February 10, 2022 at 10:39 am

      Check out some of my tutorials and how-to posts. My focus is on making poses easier

      Reply
  10. Kacie Morgan

    January 29, 2022 at 2:46 am

    I dabbled with yoga classes before the lockdown and I should really get back into them – such a great way to improve flexibility.

    Reply
    • Di Hickman

      February 10, 2022 at 10:37 am

      Yes, creating a home practice is an important part of yoga

      Reply
  11. Nichola - Globalmouse

    January 28, 2022 at 7:30 am

    I REALLY want to get in to yoga and this is so clear to follow, thank you!!

    Reply
    • Di Hickman

      February 10, 2022 at 10:36 am

      You’re welcome! Hope you try it! I have a 7 day challenge with 20 min videos if you’re interested

      Reply
  12. Samantha Donnelly

    January 28, 2022 at 2:15 am

    Thank you for showing how to make this easier, I could do it with a bit of support under the knees. I am enjoying your posts

    Reply
    • Di Hickman

      February 10, 2022 at 10:36 am

      Me too! I have to support one leg but not the other. How about you?

      Reply
  13. Amalia

    January 28, 2022 at 1:22 am

    Thank you for explaining, I’ve done it before but your pictures are super clear to follow!

    Reply
    • Di Hickman

      February 10, 2022 at 10:36 am

      Thank you so much 🙂

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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