Janu Sirsasana (Head to Knee Pose)

Remember that with all yoga poses you should listen to your own body and if you feel any discomfort or unease stop practising and seek assistance from a yoga and/or medical practioner.


Janu Sirsasana (Head to Knee Pose)


Baddha Konasana is one of the poses in the Primary Series of the Ashtanga series, but also found frequently in Hatha yoga classes due to its ability for variation ad benefits as a forward bend and hip rotation.


This pose is a hip opener which stretches the adductor and a forward bend which lengthens the spine, hamstrings and groin. It is a calming pose which can help alleviate mild anxiety, headache, fatigue and insomnia.


Care should be taken with knee or groin injuries and the pose is contraindicated by diarhea and asthma. Variations can be taken by supporting the knee or buttocks with a bolster, and by simply taking the hands down by the side of the leg as opposed to reaching for the foot.


Janu means ‘knee’. Sirsa means ‘head’. Asana is literally translated as ‘seat’ but is generally understood as ‘pose/posture’.