Head-to-Knee Pose A

Last updated: December 21, 2023

What Does Head-to-Knee Pose A Mean?

Head-to-knee pose A is the first in a series of three seated forward folds that also involves a slight spinal twist due to the asymmetrical position of the legs. In variation A, one leg is bent with the knee out to the side and the body is folded forward over the other leg, which is straight. The sole of the foot of the bent leg rests against the inner thigh of the straight leg, with the heel close to the groin.

This is a simple pose, but it can be challenging for those with limited flexibility in the hamstrings or back of the body. It provides a good stretch for both of these areas.

The Sanskrit name for head-to-knee forward bend A is janu sirsasana A.

Head-to-Knee Pose A


Yogapedia Explains Head-to-Knee Pose A

The name, head-to-knee forward bend, comes from the fact that if the body’s flexibility allows, the whole of the torso will fold over the outstretched leg, with the head touching the knee or going beyond the knee, depending on the individual’s body proportions and flexibility. As a result, it is sometimes called head-beyond-the-knee pose.

The asymmetry of the pose means that as well as being a forward bend, it also provides a slight spinal twist as the spine rotates to fold over the straight leg. Head-to-knee forward bend A is a good pose for creating the flexibility needed to progress into seated forward bend pose, where both legs are straight.

In addition to stretching the hamstrings, it is also said to stimulate the kidneys and liver. The digestive system benefits because this pose stretches both the ascending and descending colon. It may be helpful for those suffering with headaches, fatigue or menstrual pains. However, it should be avoided by anyone suffering from asthma, digestive or lower back issues.

This pose can be modified by sitting on blankets to lift the hips or by placing blankets under the knee of the outstretched leg if tight hamstrings or knee pain is an issue. A belt may be looped around the outstretched foot to help draw the body forward. For those with more flexibility, the hands can clasp the edges of the foot or one hand can clasp the opposite wrist around the sole of the foot, with the head moving onto the shin.

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Head-Beyond-the-Knee Pose

Head-to-Knee Pose

Seated Head to Knee

Head-of-Knee Pose

Head-to-Knee Forward Bend A

Head Beyond the Knee Pose A

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