Gallery-grade matte paper · Printed in the UK · Ships unframed
Head-to-Knee Pose
Janu Sirsasana
“Head-to-Knee Pose” · Pronounced JAH-noo shir-SHAH-sah-nah
Head-to-Knee Pose (Janu Sirsasana) is a beginner forward-fold pose. A quiet one-legged fold that meets you where you are.
Janu Sirsasana comes from janu (knee), sirsa (head) and asana (pose) — the head-to-knee forward fold, folding over one extended leg.
What it gives you
- Stretches the hamstrings and back
- Calms the mind
- Opens one hip at a time
Sizes & pricing
Every print ships unframed, ready for a frame you love. Free UK shipping over £60.
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How to do Head-to-Knee Pose
A beginner forward-fold pose, step by step.
- 1Sit in Staff Pose, then bend your right knee and place the right sole against your left inner thigh.
- 2Let the right knee open out to the side toward the floor.
- 3Square your torso toward the extended left leg.
- 4Inhale to lengthen, then exhale and fold forward over the straight leg.
- 5Hold the shin, ankle or foot, keeping the spine long.
Alignment tips
- →Turn the chest to face the straight leg before you fold.
- →Sit up on a blanket and use a strap around the foot if the hamstring is tight.
Common questions about Head-to-Knee Pose
What does Janu Sirsasana mean?
Janu Sirsasana comes from janu (knee), sirsa (head) and asana (pose) — the head-to-knee forward fold, folding over one extended leg.
What is Head-to-Knee Pose good for?
It stretches one hamstring at a time plus the hips and lower back, which makes it gentler and more accessible than folding over both legs at once.
Does my head have to touch my knee?
No — the name describes the direction, not a requirement. Fold from the hips with a long spine and let the forehead travel toward the shin only as far as it comfortably goes.
What sizes does the Head-to-Knee Pose print come in?
Three sizes: 8×12" (£19.99), 16×24" (£25.99) and 24×36" (£39.99). Every print ships unframed. Free UK shipping over £60.
