Vinyala

Pose sheet

Head-to-Knee Pose A (A–C series)

Jānu Śīrṣāsana Aजानु शीर्षासन A

Seated, fold over one extended leg; place the other sole against the inner thigh.

Open this pose in the 3D body

Steps

Support

Sitting bones, left leg; outer right thigh, calf, and foot.

Enter

  1. Sit in Staff Pose with both legs extended.
  2. Bend your right knee; place the sole against your left inner thigh.
  3. Turn your torso left; inhale and lengthen.
  4. Exhale, fold from your hips, and hold your left foot.
  5. Bend your elbows outward; lengthen your chest forward.

Hold

  1. Keep your left leg active and its toes pointing upward.
  2. Face your breastbone toward your extended leg.
  3. Let your right knee lower from the hip without pushing.
  4. Lengthen your torso and keep your shoulders away from your ears.

Exit

  1. Inhale and lift your torso; release your foot.
  2. Bring your right knee inward and return to Staff Pose.
  3. Repeat with your left knee bent; reverse the described sides.
Breathing
Inhale to lengthen; exhale to fold. Keep breathing continuously.
Gaze
toward the toes of your extended foot.
Duration
five breaths on each side.

Adapt

Adaptations

  • Elevated seatSit on a folded blanket beneath both sitting bones.
  • StrapLoop it around your left forefoot; hold without tugging.
  • Bent-leg supportPlace a blanket or block beneath your right thigh.
  • Softer extended kneeSlightly bend your left knee; place a rolled blanket underneath.

Variations

  • B: sit on the heel of your bent leg.
  • C: toes grounded; heel raised toward the navel.
  • A with one wrist clasped beyond the foot.

Signals of effort

  • Sustained hip flexion with one knee extended.
  • External rotation of one hip with the knee deeply bent.
  • Slight torso rotation toward the extended leg.