PA-0048

Head-to-Knee Pose

Janu Sirsasana

Beginner to IntermediateSeated FoundationsSeated

At a glance

A single-leg forward fold, one leg extended and the other bent with the sole resting against the inner thigh. It offers a more accessible entry into forward folding than the two-legged version, since only one hamstring is being asked to lengthen at a time.

“Turn the belly toward the extended leg before you fold.”

Essence

The turn toward the extended leg is easy to skip, and skipping it changes the pose meaningfully. Without that rotation, the fold happens with the torso square to the center, which pulls unevenly on the low back. Turning the belly toward the extended leg first lines the spine up with the leg it's about to fold over.

Intention

To fold forward over one extended leg, first squaring the torso toward that leg through a gentle rotation.

What this pose develops

Physical

  • •Hamstring length in the extended leg
  • •Hip external rotation in the bent leg
  • •Spinal rotation combined with a forward fold

Mental

  • •Attention to sequencing, since the turn needs to happen before the fold
  • •A calming, inward quality similar to the two-legged fold

Teaching concepts

  • •Cueing the torso turn as a distinct first step, not a detail to skip
  • •Reading whether the fold is happening squarely over the extended leg or twisted awkwardly across it

How to practise

  1. 1From Staff Pose, bend one knee, bringing the sole of that foot to the inner thigh of the extended leg.
  2. 2Turn the torso to square toward the extended leg, rotating from the belly.
  3. 3On an inhale, lengthen the spine forward and flat.
  4. 4On the exhale, fold forward over the extended leg, reaching for the foot, shin, or a strap.
  5. 5Let the head soften down as the fold settles, breathing into the stretch.
  6. 6Rise back up with control before repeating on the second side.

Alignment exploration

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

  • •Torso squares toward the extended leg before folding, not staying twisted across it.
  • •Extended leg's foot flexed, leg active.
  • •Bent knee rests toward the floor without being forced down.
  • •Spine stays as long as possible through the fold.

Breath

The same patient, exhale-led release as the two-legged forward fold. Each breath out offers a small increment of further softening rather than a push toward more depth.

Teacher’s eye

The torso's rotation is worth confirming before the fold begins. A student folding straight down the center, rather than squared over the extended leg, is working with an uneven pull through the low back, even if the fold looks reasonably deep.

Student practice

Reflect after practising:

  • •The turn toward your extended leg matters as much as the fold itself. Take a moment to find it before reaching forward.
  • •Some asymmetry between your two sides here is completely normal and doesn't need correcting.

Common movement strategies

Rather than mistakes, you may notice:

  • •Practice the torso rotation in isolation, sitting upright, before adding the forward fold, to build a clear sense of the turn independent of the stretch.

Modifications

  • •A strap around the extended foot.
  • •A folded blanket under the bent knee if it doesn't rest comfortably toward the floor.
  • •The extended leg's knee softened slightly for anyone with tight hamstrings.

Props

Yoga strapFolded blanket

Completion check

  • ✓Rise back to Staff Pose with control, re-centering the torso before bending the other knee and repeating on the second side.

Related poses

Prerequisites

Staff PoseSeated Forward Fold

Prepares for

Marichyasana A

Complements

Bound Angle

Counterposes

Gentle seated backbend

Alternatives

Strap-assisted

Progressions

Marichyasana A (adds a bind)

Regressions

Softer knee bend in the extended leg

Related movement concepts

Torso rotation as a prerequisite to an even, safe foldSingle-leg folding as a more accessible entry than the two-legged versionSequencing (turn, then fold) as part of the technique itself

Search tags

seatedforward-foldbeginnerhamstring

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

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