Legs · Bodyweight
Head to Knee Janu Sirsasana Yoga Pose
How to do the head to knee janu sirsasana yoga pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Sit on the floor with one leg extended straight and the other foot tucked against the inner thigh of the straight leg. Inhale tall, then hinge forward from the hips over the straight leg, reaching toward the foot and folding as far as your hamstrings allow.
- 1A stretch along the hamstring and lower back of the straight leg
- 2Length through your spine as you fold from the hips
- 3An open hip on the bent-knee side
Common mistakes
- Rounding hard through the upper back to reach further
- Bouncing into the fold instead of easing in
- Locking the extended knee aggressively into pain
Muscles worked
The head to knee janu sirsasana yoga pose mainly works the hamstrings, with the lower back, glutes, and adductors assisting.
- HamstringsPrimary
- Lower BackSupport
- GlutesSupport
- AdductorsSupport
- LatsMinor
- CalvesMinor
Kovo programs the head to knee janu sirsasana yoga pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.