Janusirsasana (Head to Knee Forward Fold)
Janusirsasana is a seated forward fold yoga posture that targets the hamstrings of the extended leg. It involves bending one knee out to the side and folding over the straight leg, providing a deep stretch to the posterior chain and promoting spinal flexibility.
How to do it
- Sit on the floor with both legs extended in front of you.
- Bend your right knee and place the sole of your right foot against your left inner thigh.
- Inhale and lengthen your spine, then exhale and hinge forward from the hips over your extended left leg.
- Reach your hands toward your left foot, holding the ankle, shin, or foot.
- Hold the stretch for 30-60 seconds, then slowly return to seated and repeat on the other side.
Form cues
- Sit tall with a long spine before folding.
- Hinge at your hips, not your waist.
- Keep your extended leg active by flexing the foot.
- Keep your shoulders relaxed and away from your ears.
- Focus on reaching your chest toward your thigh.
Breathing: Inhale deeply to lengthen your spine, and exhale slowly as you gently fold forward to encourage muscle release.
Common mistakes
- Rounding the upper back: This shifts the stretch away from the hamstrings and puts unnecessary strain on the spine.
- Forcing the head to the knee: This causes neck tension and prevents you from hinging properly at the hips.
- Holding your breath: This triggers the nervous system to tense up, making it harder to relax into the stretch.
Muscles worked
Primary: hamstrings. Secondary: lower back, hip flexors, glutes.
Suggested sets & reps
Get fitter
2-3 sets, hold for 45-60s per side, rest 30s
Lose weight
2-3 sets, hold for 45-60s per side, rest 30s
Build muscle
2-3 sets, hold for 30-45s per side, rest 30s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knee or lower back, ease off immediately.
- If you have a history of lower back disc issues, check with a professional before performing deep forward folds.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my hamstrings?
You are likely rounding your spine. Try sitting on a folded blanket to elevate your hips and focus on hinging from the hip crease.
How often should I practice this stretch?
You can safely practice this daily, especially after a workout or as part of a dedicated mobility routine.
What if I can't reach my foot?
That is perfectly normal. Hold your shin, ankle, or use a strap or towel around your foot to bridge the gap.