Janu Sirsasana: Head to Knee Pose
ADJUSTMENTS | BENEFITS | PREP POSES | SANSKRIT | STEPS
Janu sirsasana (JAH-new shear-SHAHS-anna), may look simple, but it combines elements of a forward fold, twist, and side body stretch. Head to knee pose stretches the hamstrings, low back, and groins and can be adjusted to be very challenging or very relaxing.
Philosophy + Origin
While the name of the pose may seem to reveal an intention based on physical anatomy (head to knee pose), janu sirsasana is really all about turning inward and creating space for self-reflection. Instead of focusing on the intensity of the posture — or a desire to bring your head to your knee — turn your attention to the peace and stillness that may be hiding beneath the more prominent sensations.
ADJUSTMENTS/MODIFICATIONS:
- Use a folded blanket under your hips to help keep a forward tilt of your pelvis.
- Place a folded blanket under your extended knee to offer support, especially if the knee doesn’t readily touch the ground.
- Loop a strap around the foot of your extended leg to deepen the stretch in the hamstrings while keeping the spine long.
- To deepen the stretch and increase the intensity of this pose, widen the space between your knees.
STEP-BY-STEP:
- Begin in a seat with your legs stretched out in front of you. If your low back rounds, sit up on some blankets or a pillow.
- Bend your right knee and place the sole of your foot near your left inner thigh, top of your foot on the ground. Option to place a blanket under your right thigh or ankle to support.
- Turn your torso toward your left leg. Inhale to lengthen your torso, exhale to walk your hands forward and reach your chest to your left toes.
- Ground down through your left thigh and reach through your left heel. Keep the front of your torso long and your sternum lifted. If there’s room, option to lower your forehead to your extended leg.
- Lengthen your tailbone behind you to encourage your natural lumbar curve.
- After up to three minutes in janu sirsasana, lift yourself up and out of the posture on an inhalation. Return to seated then repeat on the other side.
PREPARATORY POSES:
- Bound angle pose | Baddha konasana
- Reclined hand to toe pose | Supta padangusthasana
- Standing forward bend | Uttanasana
SEQUENTIAL POSES:
- Seated forward fold | Paschimottanasana
- Wide angle forward bend | Upavistha konasana
- Tree pose | Vrksasana
COUNTER POSES:
- Knees to chest pose | Apanasana
- Supported fish pose
- Savasana
SANSKRIT:
- Janu = knee
- Sirsa = head
- Asana = pose
PHYSICAL BENEFITS:
- Stretches the quadratus lumborum (QL), hamstrings, and groins.
- Thought to provide relief for headaches, menstrual discomfort, digestive issues, and stress.
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Hanumanasana: Front Splits Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.
Philosophy + Origin
More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.
Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.
