Head-to-Knee Pose A

Janu Sirsasana A

What is Head-to-Knee Pose A?

Head-to-knee pose A, or janu sirsasana A in Sanskrit, is a seated forward fold and the most basic of several head-to-knee pose variations. With one leg outstretched and the other bent inward, the yogi folds forward and grabs hold of the extended foot. It is an excellent preparatory pose for seated forward bend.


  • Sit with the legs outstretched.
  • Exhale and bend the right leg in so that the sole of the foot rests against the left inner thigh.
  • Inhale and reach up. Exhale and fold forward. Grab hold of the left foot. Bring the nose toward the knee or shin.
  • Breathe while holding the pose.
  • Inhale and rise. Change sides.


  • Avoid if there is lower back injury

Benefits of Head-to-Knee Pose A

  • Stretches the hamstrings and hips
  • Lengthens the spine
  • Stimulates the kidneys and liver
  • Improves digestion
  • Calms the mind

Head-to-Knee Pose A Details
Sanskrit Name: Janu Sirsasana A
Pronunciation: JAH-noo SHEER-SHAH-sah-nah A
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Forward Bends, Hip Openers, Seated Poses

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