Step by step instructions, muscle activation and variants for the Janu Sirsasana.
Head to Knee Pose (Janu Sirsasana) is a seated yoga forward bend performed one leg at a time. With one leg extended and the other bent with the sole of the foot pressing into the inner thigh, you fold forward over the straight leg to deeply stretch the hamstrings, lower back, and calves.
Common mistakes content is coming soon.
The Janu Sirsasana is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.