Janu Sirsasana is a seated forward bend that involves extending one leg while the other is bent with the foot placed against the inner thigh. The name comes from the Sanskrit words “janu” (knee), “sirsa” (head), and “asana” (pose), as the practitioner is aiming to reach their head towards their knee.

Benefits & Muscle Focus

• Primarily targets the hamstrings of the extended leg, enhancing flexibility
• Stretches the adductors, quadriceps, and iliopsoas of the bent leg

Alignment

1. Starting from a seated position with both legs extended forward, bend your right leg and place the sole of the right foot on the inner thigh, pointing the right knee away from the left leg.
2. Reach both arms up overhead to lengthen the spine as you inhale, on your exhale hinge at the hips to fold the chest towards the extended leg. Aim to keep a long spine by keeping the gaze towards the left foot. Hands can reach for the shin, ankle, or foot.
3. Although the name of the pose suggests bringing your head to your knee, do not force it. Aim to keep your spine straight versus arching your back to reach your head to your knee.
4. Modifications: add a blanket or bolster underneath the hips if the bent leg feel scrunched.

Contraindications

• Knee or hip injury: avoid or modify this pose if you feel pain in the hips or knees.
• Hamstring injury: avoid this pose or opt for a gentler variation if you have had a recent hamstring injury.

Practice

• Restore 20: Full Body Gentle Flow →