Yoga Poses: Head-to-Knee Forward Bend [VIDEO]
In this yoga video, you'll learn how to do the Head-to-Knee Forward Bend pose, which is also known as Janu Sirsasana.
Head-to-knee forward bend yoga pose will stretch the straight-leg side of the body from the sole of the foot all the way up through the scalp, opening up your hamstrings, groin and spine.
How to do it: Sit with your buttocks on a folded blanket and your legs out in front of you. As you inhale bend your right knee and bring the heel toward your crotch. Rest the sole of the foot on the inner left thigh. Let the right knee fall toward the floor, or rest it on a blanket if your hips are tight. As you exhale, turn your torso slightly to the left until your belly button lines up with the middle of the left thigh. Rest your hands on your thigh. You can stay here and focus on keeping your buttocks pressed evenly onto the floor and your spine long. If you are ready for a deeper stretch, bend forward at the hips as you exhale, bringing your torso toward your left leg. Grab onto your left foot. Press the left heel away from you and the left thigh down into the floor. Stay in this pose for 1 to 3 minutes and come out on an inhale. Repeat on the other side.
How to get better: If you have trouble reaching the foot on the extended leg, loop a strap around the bottom of the foot. Hold the strap with your arms straight. Don’t pull yourself into the pose. Instead, walk your hands along the strap toward the foot, keeping your spine long.