Head-to-Knee Pose

A seated forward fold with one leg extended and one knee bent, exploring asymmetry, breath and gradual release through the back body.

“Sit with ease. Fold with patience. Let the breath lead.”

Janu Sirsasana is a quiet seated posture that brings attention to the different qualities of each side of the body. The extended leg offers a clear line of direction, while the bent leg softens the shape. The pose is less about reaching the head to the knee and more about listening to how the body folds today.

The purpose is not to force a deep forward bend. The purpose is to meet the shape with enough support that breathing remains available. Length, softness and attention can all be explored without needing to arrive anywhere.

1. 1Sit with both legs extended.
2. 2Bend one knee and place the sole of the foot towards the inner thigh of the opposite leg.
3. 3Allow the bent knee to rest where it can without strain.
4. 4Turn the chest gently towards the extended leg.
5. 5Inhale and lengthen through the spine.
6. 6Exhale and begin to fold from the hips.
7. 7Let the hands rest on the floor, the leg or a prop.
8. 8Keep the neck soft.
9. 9Stay for several comfortable breaths before changing sides.

Instead of searching for the “correct” position, notice:

• •Can the pelvis settle without tipping sharply to one side?
• •Does the extended leg feel active without being rigid?
• •Is the fold coming from the hips, the spine or both?
• •Can the breath move while the body remains in the shape?

Let the breath show how much range is useful. If the inhale feels tight or the exhale becomes forced, consider lifting the torso, bending the knee or adding support.

Observe how the student enters the fold. Notice whether they chase the foot, round heavily through the spine or hold the breath. Support may be more useful than more instruction.

Reflect after practising:

• •What did you notice between the two sides?
• •Where did your body want more support?
• •Did the fold change when you softened the effort?
• •Could the breath remain steady in the posture?

Rather than mistakes, you may notice:

• •Pulling strongly with the hands
• •Locking the extended knee
• •Collapsing through the chest
• •Lifting the bent knee with strain
• •Holding the breath
• •Reaching the head towards the knee at all costs

• •Sit on a folded blanket
• •Bend the extended knee
• •Place a bolster over the extended leg
• •Rest the hands on blocks
• •Keep the torso more upright
• •Support the bent knee with a blanket

• ✓The pelvis feels supported.
• ✓The breath remains accessible.
• ✓The extended leg is comfortable enough to stay.
• ✓The spine has space to soften or lengthen.
• ✓The two sides have been explored with attention.