Head to knee (hold)

Janu Sirsasana

Yogaeasytimedno equipment

Seated one-leg forward fold: one leg straight forward, the other knee bent out to the side on the floor with the sole against the inner thigh of the straight leg, torso turned to face and fold over the straight leg, hands holding its foot.

How to do it

1. From staff pose, bend the right knee and draw the right heel toward the right groin; sole of the right foot against the inner left thigh, right knee dropped out to the side onto the floor (thighs about 90 degrees apart).
2. Left leg stays straight, back of the leg on the floor, foot flexed, toes up.
3. Turn the torso to face the straight leg so the sternum lines up over it.
4. Exhale and fold forward from the hips over the left leg, hands holding the left foot; chest toward the thigh, forehead toward the knee/shin, elbows bent outward.

Muscles worked

adduttori, polpacci, femorali, lombari

Workouts that use it

• Ashtanga primary series