YogaFold
YOGAFOLD · POSE GUIDE
Head-to-Knee Pose
Janu Sirsasana
Extend one leg and bend the other knee sideways, placing that sole against the inner extended leg. Turn your torso toward the extended leg, lengthen and fold forward.
janu (knee) + sirsa (head) → Head-to-Knee Pose.
Movement guidance
Preparation
Extend one leg and bend the other knee to the side, placing the foot against the inner thigh.
Entry and alignment
Lengthen your torso toward the extended leg and fold from your pelvis. Hold the leg or a strap lightly.
Hold and breathe
Direct your torso toward the extended leg without pressing the bent knee down. Keep breathing comfortably without holding your breath.
Exit and next movement
Release any pulling through your hands and lift your torso first. Use a hand to support the bent knee as you release the leg.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Janu Sirsasana B · Sitting on the heel
Extend one leg and rest the pelvis above the folded leg's heel. Do not twist the knee or ankle to achieve the sitting position.
Janu Sirsasana C · Raised heel
Lean forward with the folded leg's forefoot grounded and heel raised. Do not force knee or ankle rotation.
Easier variations and preparation
Bend the extended knee and use a strap around the foot.
Difficulty refers to the photographed form. Individual experience may differ.
Parighasana (Seated Gate)
Dandasana (Staff Pose)
Sukhasana (Easy Pose)
Vajrasana (Thunderbolt / Diamond Pose)