Vinyala

Pose sheet

Head-to-Knee Pose

Jānuśīrṣāsanaजानुशीर्षासन

Seated, fold over one straight leg, with the other knee open.

Open this pose in the 3D body

Steps

Support

Sitting bones and straight leg; outer surface of the bent leg.

Enter

  1. Sit in Staff Pose with both legs straight.
  2. Bend your right knee; rest your sole against your left thigh.
  3. Inhale, lengthen your spine, and turn your chest to the left.
  4. Exhale and fold from your hips over your left leg.
  5. Hold your left foot with both hands, without pulling.

Hold

  1. Keep your left thigh active and toes pointing up.
  2. Keep your right knee supported, without pushing it down.
  3. Reach your chest toward your foot, keeping your shoulders relaxed.
  4. Keep your neck aligned with your torso.

Exit

  1. Inhale and slowly lift your torso.
  2. Release your foot and return to Staff Pose.
  3. Repeat with your other leg straight.
Breathing
Inhale to lengthen and rise; exhale to fold. Breathe continuously.
Gaze
Eyes closed.
Duration
5–10 breaths per side.

Adapt

Adaptations

  • Blanket under your seatSit on a folded blanket to tilt your pelvis forward.
  • StrapLoop it around your left forefoot; hold without pulling your torso.
  • Support under your right thighRest your bent-leg thigh on a cushion.
  • Bent left kneeBend it slightly and place a rolled blanket underneath.

Variations

  • B, seated on heel; C, heel raised, toes grounded.
  • Parivṛtta Jānuśīrṣāsana: side bend with your chest rotating upward.
  • Half Butterfly (yin): rounded back and relaxed legs.

Signals of effort

  • Hip flexion over a straight leg.
  • External rotation and abduction of the other hip.
  • Torso rotation toward the straight leg.