PA-0056

Janu Sirsasana A

Janu Sirsasana A

IntermediateSeated FoundationsSeated

At a glance

The primary series version of Head-to-Knee Pose, sharing the same essential shape as the general entry but cued with a specific foot placement, the sole flat against the inner thigh, and a drishti fixed on the big toe of the extended leg.

“Let the bent knee open toward the floor before you fold.”

Essence

The same principle from the general entry carries over: the torso should turn to square toward the extended leg before folding, rather than folding straight down the center. Within the counted, sequential structure of this series, catching that turn on entry matters even more, since there's less time to adjust mid-hold.

Intention

To fold forward over one extended leg, torso squared toward it, within a breath-counted, sequenced practice.

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

  • •Maintaining precise alignment while moving through a set sequence
  • •Sustained ujjayi breath under a demanding fold

Teaching concepts

  • •Cueing the torso turn on entry, before the fold begins
  • •Reading whether the bent knee is releasing toward the floor or being held up with tension

How to practise

  1. 1From Staff Pose, or the vinyasa transition into this pose, bend one knee, bringing the sole flat against the inner thigh of the extended leg.
  2. 2Let the bent knee release toward the floor.
  3. 3Turn the torso to square toward the extended leg.
  4. 4On an inhale, lengthen the spine forward and flat.
  5. 5On the exhale, fold forward, reaching for the foot or wrapping the hands around it.
  6. 6Hold for five breaths, gaze to the big toe, then transition to the second side.

Alignment exploration

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

  • •Torso squares toward the extended leg before folding.
  • •Bent knee releases toward the floor without being forced.
  • •Extended leg's foot flexed, leg active.
  • •Spine stays as long as possible through the fold.

Breath

Ujjayi breath, sustained through the five-count hold, with the transition in and out linked to specific breaths within the flow.

Teacher’s eye

The bent knee is worth a close look for tension. A knee held up off the floor with visible effort, rather than resting there naturally, is often a sign the hip hasn't opened enough yet for this position, and support underneath it is more useful than encouragement to push it down.

Student practice

Reflect after practising:

  • •If your bent knee doesn't rest on the floor, a blanket underneath it is a reasonable and common addition.
  • •The gaze to the big toe is a focal point, not a requirement to physically look past a rounded spine to see it.

Common movement strategies

Rather than mistakes, you may notice:

  • •Build comfort with the general Head-to-Knee Pose fully before adding the specific foot placement and counted structure of this version.

Modifications

  • •A folded blanket under the bent knee.
  • •A strap around the extended foot.

Props

Folded blanketYoga strap

Completion check

  • ✓Exit through the vinyasa transition into Janu Sirsasana B or the next pose in the sequence.

Related poses

Prerequisites

Head-to-Knee Pose (general)

Prepares for

Janu Sirsasana B

Complements

Marichyasana A

Alternatives

Blanket under the bent knee

Progressions

Full wrap around the extended foot

Regressions

Strap around the extended foot

Related movement concepts

Precise alignment within a timed, sequential structureBent knee release as a mobility indicatorFixed drishti as a focus anchor

Search tags

seatedashtangaforward-foldintermediateprimary-series

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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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