Janu Sirsasana, often called Knee to Head Pose, is a classic seated Yoga posture that invites you to slow down and tune in. While it may look like a simple forward fold, the real essence of this pose isn’t about touching your head to your knee or how far you fold… it’s about creating space in mind and body. Afterall, all Asana (the postures) are designed to help you sit longer in meditation.
This pose offers a beautiful stretch through the hamstrings, hips and lower back, while also encouraging a sense of calm and inner focus. It’s a posture that meets you exactly where you are, making it especially supportive for beginners or anyone who needs to slow down and reconnect (yes, perhaps, this is everyone hehe).
In this how to guide, we’ll take you through how to practise Janu Sirsasana safely and comfortably, with simple cues, modifications and mindset reminders so you can experience the benefits without forcing or striving. Think less “achieve the pose” and more “feel into the pose.” This is what MerryBody is all about.
How To Do Janu Sirsasana (Knee to Head Pose)
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Start seated
Sit tall with both legs extended out in front of you. Take a moment to ground through your sit bones and lengthen up through the spine. -
Set up the legs
Bend your right knee and gently bring the sole of your right foot to the inside of your left thigh. Let the right knee relax out to the side, use a cushion or block underneath the knee if there’s any strain. We love props! -
Find your foundation
Flex the left foot softly. Adjust your pelvis so you feel balanced and supported rather than collapsed or tense. -
Inhale to lengthen
Reach both arms overhead, lifting through the crown of the head and creating space along the spine. -
Exhale to fold
Hinge forward from the hips, leading with your chest rather than rounding straight away. Let your hands rest wherever feels natural, on the leg, ankle, foot or the floor. -
Soften into the pose
There are two options, you can allow the spine to gently round if that feels comfortable, we’d normally do this in Yin Yoga. The other option is tokeeo the spine straight, this will emphasise the stretch in the hamstrings. -
Breathe and stay present
In a Vinyasa class, hold for 5–10 slow breaths. With each exhale, invite a little more ease rather than pushing for depth. In Yin YOga you can hold it from 3-7 minutes. -
Come out slowly
Press into the hands and inhale to lift the torso back up to seated. Pause, notice how you feel, then repeat on the other side.
The Benefits of Janu Sirsasana (and Yoga in General)
Janu Sirsasana is a gentle, feel-good pose that has many benefits… as does Yoga as a whole. This pose helps stretch the hamstrings, hips and lower back, supporting flexibility and everyday movement… especially if you spend a lot of time sitting or feeling tight.
Like many Yoga poses, it also offers more than just a physical stretch. The slow, forward-folding shape encourages you to soften, breathe and turn inward, helping to calm the nervous system and quiet the mind.
This is what we love about Yoga, it’s not just about becoming more flexible or strong, but about feeling more connected, grounded and present in your body. Even simple poses like Janu Sirsasana can make a big difference in how you feel, both on and off the mat.
Always merrymaking,
Emma + Carla