Janu Sirshasana (Head-to-Knee Pose)

Starting Position

  1.  Sit with your legs outstretched and feet together.
  2. Bend your left leg, placing the left heel against the perineum and the sole of the foot against the inside of your right thigh. Keep your left knee on the floor.
  3. Place your hands on top of your right knee, keeping your back straight and your back muscles relaxed.
  4. This is the starting position


  1. Slowly bend forward, sliding your hands down your right leg to grasp your right foot.
  2. If possible, hold the big toe with the index finger, middle finger, and thumb of your left hand and hold the outside edge of the foot with your right hand.
  3. Try to touch your forehead to your right knee.
  4. Keep your back relaxed and avoid straining.
  5. Hold this position for a comfortable duration.
  6. Return to the starting position and rest your hands on your right knee.

Changing Sides

  • Change sides and repeat the pose with your right leg bent and left leg straight.
  • Practice up to 5 times on each leg.


  • Inhale in the starting position.
  • Exhale while bending forward.
  • Hold your breath outside if holding the final position briefly.
  • Breathe normally if holding the pose for an extended period.
  • Inhale while returning to the starting position.


  • Provides similar benefits to Paschimottanasana (Back Stretching Pose).
  • Loosens up the legs, preparing for meditation asanas.

Practice Note

  • Sometimes referred to as ardha paschimottanasana (Half Back Stretching Pose).
  • Can be practiced before paschimottanasana as a preparatory asana.
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