PA-0073

Head to Knee + Stretching

Janushirasana + Paschimottanasana

IntermediateSeated FoundationsSeated

At a glance

A two-part seated fold from this room's fixed sequence, first folding over one extended leg with the other heel drawn to the perineum, then extending both legs to fold over them together. The specific heel placement changes the stretch compared to the more common Head-to-Knee Pose taught elsewhere.

“Fold over one leg fully before combining both.”

Essence

The heel-to-perineum placement asks for a particular hip position that's easy to skip in favor of just getting the fold started. Taking a moment to establish that placement properly changes what the first half of this sequence actually stretches, shifting some of the work from the hamstring toward the inner hip and groin.

Intention

To combine a single-leg fold with a specific heel placement and a full two-legged fold in one continuous sequence.

What this pose develops

Physical

  • •Hamstring length in both the single-leg and two-leg positions
  • •Hip and groin stretch through the specific heel placement
  • •Spinal length under a sustained fold

Mental

  • •Attention to a specific setup detail that changes the pose's effect
  • •Sustained patience across a two-part sequence

Teaching concepts

  • •Cueing the heel placement explicitly before the fold begins
  • •Reading whether the transition between the two parts is rushed or given its own attention

How to practise

  1. 1Sit with one leg extended, the other bent with the heel drawn to the perineum.
  2. 2Fold forward over the extended leg, reaching for the foot or a strap.
  3. 3Hold, breathing steadily, then rise and extend both legs.
  4. 4Fold forward over both legs together, reaching for the feet or a strap around them.
  5. 5Hold, then rise and repeat the single-leg portion on the second side.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Bent-leg heel drawn snugly to the perineum, not left loose partway there.
  • •Extended leg or legs active, feet flexed.
  • •Spine stays as long as possible through both parts of the fold.

Breath

Steady breath through both parts, with the transition between them given a full breath rather than rushed through.

Teacher’s eye

The heel placement is worth confirming before the fold begins. A heel left loose, not actually drawn to the perineum, changes what this pose is stretching, even if the fold itself looks similar.

Student practice

Reflect after practising:

  • •Take a moment to actually draw the heel in before folding. It changes the stretch meaningfully.
  • •The two-legged fold at the end often feels different from a fold done in isolation, since the body has already warmed into the position.

Common movement strategies

Rather than mistakes, you may notice:

  • •Practice the heel placement in isolation, without the fold, to find the position clearly before combining it with the forward reach.

Modifications

  • •A strap around the extended foot or feet.
  • •A folded blanket under the bent knee if it doesn't rest comfortably.

Props

Yoga strapFolded blanket

Completion check

  • ✓Rise from the two-legged fold with control, extending the legs to rest before moving to the next pose in the sequence.

Related poses

Prerequisites

Head-to-Knee Pose (general)Seated Forward Fold

Complements

Bound Angle

Alternatives

Strap-assisted throughout

Progressions

Deeper fold in both parts

Regressions

Shorter holds

Related movement concepts

Specific heel placement changing the target of a familiar stretchTwo-part sequencing within one poseTransition given deliberate attention, not rushed

Search tags

seatedbikramforward-foldintermediate

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⊕Easy Seat▽Thunderbolt⌐Seated Forward Fold⌇Head-to-Knee Pose◇Bound Angle⋉Wide-Angle Seated Fold⋆Cow Face Pose↺Half Lord of the Fishes─Staff Pose⌐Half Bound Lotus Forward Fold

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