Head to Knee I Pose (Janu Shirshasana A)

Head to Knee I Pose is a foundational seated forward fold that stretches the hamstring and calf of the extended leg while the bent leg's hip rotates gently outward in a comfortable butterfly-like position. It calms the nervous system and is a reliable transition into deeper forward folds as a sequence progresses. From a long-seated position the practitioner bends one knee out to the side, then folds the torso forward over the straight leg, reaching for the foot.

Cues

• Root both sitting bones evenly into the mat before you begin to fold, avoiding the tendency to roll onto the extended hip.
• Inhale to lengthen your spine into a long diagonal line, then hinge from the hips on the exhale rather than rounding immediately from the lower back.
• Flex the foot of your straight leg and press through the heel to keep the hamstring fully engaged and protected.
• Allow your hands to rest wherever they land — shin, ankle, or foot — without forcing the head to the knee.