Yoga Chikitsa · Primary · Seated Sequence
Janu Sirsasana A
Head-to-knee pose A
What it is
Janu Sirsasana A is the first of three head-to-knee poses in the Primary Series. Despite the name, the aim is a long fold, not getting the head onto the knee.
What it looks like
One leg is straight. The other knee bends out to the side with the sole against the inner thigh. You turn the chest toward the straight leg, hold the foot, and fold forward. Each side is held for five breaths.
Why it is practised
It stretches the back of the extended leg and the side of the body, and it gently opens the hip of the bent leg.
What to pay attention to
Turn the body so the chest is centred over the straight leg. Keep the foot of the straight leg flexed. If the bent knee lifts high off the floor, a little support under it helps.
Who it suits
Beginners and experienced students alike. It is often one of the friendlier seated poses. Questions about your own practice can go through the booking form.
Next in the sequence: Janu Sirsasana B.
One leg extends; the other folds with the sole to the inner thigh. The torso turns over the long leg.
A, B, and C follow in the series. Each side is completed before moving on. Keep the breath longer than the reach.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.