JA

Beginnerseated

Variations (1)

Janu Sirsasana

With Props (1)

JA

Janu Sirsasana with Strap

Supported Head-to-Knee Pose

Janu Sirsasana (with support) · जानु शीर्षासन (संस्थित)

Also known as: Bolster Janu Sirsasana

JanuKnee·SirsaHead·AsanaPose

Supported Head-to-Knee Pose, also called Bolster Janu Sirsasana is a classical yoga posture. Its Sanskrit name Janu Sirsasana (with support) translates word-for-word as: Janu (Knee) · Sirsa (Head) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings and release the lower back. Stimulates the liver and kidneys. Calms the brain. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A blanket and strap can be used to make the posture more accessible and support correct alignment. Practitioners with digestive problems and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Hamstrings(lengthening)
In this supported variation, the hamstrings experience a gentler, yet often more effective, lengthening. When a blanket is placed under the sitting bones, it encourages an anterior pelvic tilt, effectively lengthening the hamstrings from their origin without demanding excessive flexibility. If the blanket supports the knee of the extended leg, it slightly flexes the knee joint, immediately reducing the intense stretch on the hamstring belly and allowing for a more relaxed release.
Erector Spinae(lengthening)
With the pelvis either elevated or tilted forward by a blanket under the sitting bones, the erector spinae can lengthen more uniformly and without strain. This support helps to establish and maintain the natural lumbar curve, preventing the common tendency to round the lower back prematurely. Consequently, the entire spine can extend more freely, allowing for a deeper, more therapeutic release along the entire posterior chain, rather than just forcing the upper back forward.
Gluteal Muscles(releasing)
The support under the sitting bones helps to stabilize the pelvis in a more neutral or slightly anteriorly tilted position, which directly facilitates a deeper release in the gluteal muscles. Rather than gripping to compensate for tight hamstrings or a posteriorly tilted pelvis, these muscles can soften and unwind. This allows for a more profound internal rotation of the femur in the hip socket, especially on the extended leg side, aiding in the overall surrender of the hip joint.
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Asthma
Vigorous effort and deep chest compression can trigger bronchospasm in those with reactive airways.
Avoid deep forward folds that compress the chest; keep the torso at 45 degrees with hands on blocks.
Diarrhea
Twisting and strong abdominal compression stimulate intestinal peristalsis, which can worsen diarrhoea.
Rest and allow the digestive system to recover; practise only very gentle, restorative postures.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Bend the knees generously to protect the joint and keep the weight in the heels rather than the toes.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.

Yoga Strap

Loop a strap around the feet when the hands cannot reach — this maintains proper spinal length and prevents rounding the lower back to close the gap.

Bolster

Rest the torso on a bolster in the fold for a completely supported, restorative version that releases the back body without effort.

Yoga Block

Place blocks under the hands at any height to allow the spine to lengthen fully before attempting to reach the floor — prioritising posture over depth.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

8 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back
6Allow the hip joints to open gradually — never force
7Hinge from the hips, leading with the chest
8Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

forward bendhip openerrestorative

Body Focus

lower bodyspinehips

Focus Areas

flexibilityrelaxationbreathing

Best For

beginnersseniorsprenatalpostnataldesk workersplus size

Yoga Styles

iyengarhathayinrestorativeprenatal

When to Practice

cool downrestorativeevening

Position

seated

Practice Flow

JA

This pose

Supta Tadasana

Savasana

How to Practice

1

1. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.

2

2. Bend your right knee and draw your right heel toward your perineum. The sole of your right foot should be against your left inner thigh.

3

3. Keep your left leg extended straight, toes pointing up.

4

4. Inhale, lengthen your spine and lift your chest.

5

5. Exhale, hinge forward from your hips, keeping your back as straight as possible.

5 more steps remaining

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Frequently Asked Questions

Common questions about Janu Sirsasana (with support)

What is Supported Head-to-Knee Pose?

Supported Head-to-Knee Pose, also called Bolster Janu Sirsasana is a classical yoga posture. Its Sanskrit name Janu Sirsasana (with support) translates word-for-word as: Janu (Knee) · Sirsa (Head) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings and release the lower back. Stimulates the liver and kidneys. Calms the brain. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A blanket and strap can be used to make the posture more accessible and support correct alignment. Practitioners with digestive problems and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Supported Head-to-Knee Pose?

Stretches the hamstrings, spine, and shoulders. Stimulates the liver and kidneys. Calms the brain. Relieves mild depression. Therapeutic for high blood pressure.

Who should avoid Supported Head-to-Knee Pose?

Avoid this pose if you have: Asthma, Diarrhea, Knee injury (modify with support under the knee), Back injury (proceed with caution).

How many steps are in Supported Head-to-Knee Pose?

Supported Head-to-Knee Pose is practiced in 10 steps. Begin in Dandasana (Staff Pose), legs extended straight out in front of you.

Is Supported Head-to-Knee Pose suitable for beginners?

Yes, Supported Head-to-Knee Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Supported Head-to-Knee Pose?

You may use: blanket, strap, bolster, block. Props make the pose more accessible and comfortable.

What poses should I do before Supported Head-to-Knee Pose?

Prepare with: Janu Sirsasana, Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.