Head-to-Knee Forward Bend (Janu Sirsasana)

Targets one hamstring and calf at a time in a unilateral stretch, with a gentle lateral rotation of the spine toward the extended leg and an inner groin stretch in the bent-knee leg. Helpful for addressing asymmetric hamstring tightness, relieving lower back tension on one side at a time, and as a quieting cooldown pose with a mild twist component. The movement extends one leg forward and brings the sole of the other foot to the inner thigh, then rotates the navel toward the straight leg and folds the torso over it, reaching both hands toward the foot.

Cues

• Extend one leg, fold the other in, and lengthen out over the straight leg.