Janu Sirsasana A

A seated forward fold with one leg extended and one knee bent, exploring asymmetry, spinal length, hip comfort and quiet attention.

“Sit with ease. Fold with curiosity. Let the breath guide the depth.”

Janu Sirsasana A is a quiet seated shape that brings one side of the body into focus at a time. The extended leg offers a clear line of grounding, while the bent knee changes the relationship of the pelvis, spine and breath. The pose invites patient attention rather than depth.

The purpose is not to reach the foot or place the head on the knee. The purpose is to notice how the body folds from a steady seat, and to find a version where breathing remains available.

1. 1Sit with both legs extended.
2. 2Bend one knee and place the sole of that foot towards the inner thigh of the opposite leg.
3. 3Allow the bent knee to rest where it can without strain.
4. 4Turn gently towards the extended leg.
5. 5Place your hands on the floor, shin, ankle or a prop.
6. 6Lengthen softly through the spine.
7. 7Fold forward only as far as the breath stays comfortable.
8. 8Let the neck remain easy.
9. 9Stay for several breaths, then return slowly and change sides.

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

• •Is the seat steady enough to support the fold?
• •Does the extended leg feel active without hardening?
• •Can the spine lengthen before the body folds?
• •Is the bent knee comfortable where it rests?

Let the breath show you how much effort is present. If the inhale feels shortened, or the exhale becomes forced, explore lifting higher or using more support.

Observe the relationship between the pelvis and the extended leg. Some students will round early, some will twist strongly, and some will hold effort in the jaw, shoulders or foot.

Reflect after practising:

• •What changed when you sat on more height?
• •Did one side feel more available than the other?
• •Where did you feel yourself trying to achieve the shape?

Rather than mistakes, you may notice:

• •Pulling strongly with the hands
• •Rounding the spine to reach further
• •Collapsing into the bent knee side
• •Locking the extended knee
• •Holding the breath

• •Sit on a folded blanket
• •Place support under the bent knee
• •Keep the extended knee slightly bent
• •Hold a strap around the foot
• •Rest the forearms or head on a bolster

• ✓The seat feels supported.
• ✓The breath remains steady.
• ✓The neck and shoulders feel easy.
• ✓The fold feels sustainable rather than forced.