#PRACTICE: Head to Knee Pose (Janu Sirsasana)

THE SNAPSHOT

• Level: Beginner/Intermediate

• Focus: Hamstring length, Hip opening, Spinal extension.

• The "Why": This is one of our clearest rehearsals for learning the difference between folding and collapsing. By working one leg at a time, Janu Sirsasana gives the body a more accessible route into a forward bend while teaching the spine to stay long, organised, and expressive.

THE SETUP

• Foundation: Sit with both legs extended forward. Bend one knee and bring the sole of the foot to the inner thigh of the straight leg. Flex the extended foot and aim the toes toward the ceiling.

• The Bent Leg: Let the bent knee release toward the floor, but do not force it. If the knee is hovering or the hip feels tight, place a block or cushion underneath for support.

• The Turn: Rotate your torso gently toward the extended leg so the fold has a clear direction rather than drifting across centre.

• The Reach: Hinge forward from the hips and reach for your shin, ankle, foot, or loop a strap around the sole of the foot.

• The Spotlight (Drishti): Look toward your shin, ankle, or foot while keeping the back of the neck long.

THE DIRECTOR'S NOTE

• Watch out for: The Collapsed Script. It is very common to chase the foot by rounding the spine and dropping the chest. This gives the illusion of depth, but the actual story of the pose gets lost.

• The Fix: Sternum Forward. Think of your chest travelling toward your toes before your head gets involved. The shape should feel like a long diagonal line rather than a dramatic collapse. If that length disappears, come higher. A smaller fold with integrity is the more professional version.

ACCESS & SAFETY

• For Tight Hamstrings: Bend the extended knee slightly or sit up on a folded blanket. Both options help the pelvis tip forward so the spine can stay clearer.

• For Limited Reach: Use your Strap. Loop it around the sole of the foot and hold the strap with both hands. This allows you to maintain spinal length without pulling yourself into a rounded shape.

• For Knee or Hip Sensitivity: Support the bent knee with a block, cushion, or folded blanket so the hip can soften without strain.

• The Breath Check: If the breath becomes tight, choppy, or held, you have likely gone too far. Ease out slightly and rebuild the pose from length and steadiness.

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