There are many benefits of forward bends. Janu Sirsasana (head-to-knee pose) is perfect for your new year sequence: it helps lengthen and create space in the spine, stretches out tight hamstrings, and gently tones our internal organs. This pose also guides our attention inward, calming the mind and reducing anxiety.



1. Sit on the edge of a folded blanket with legs out in front in Dandasana.

2. Bend right knee, take heel towards groin and knee to right side. Keep a slight gap between right foot and left thigh. Support the knee if necessary with a block.

3. Take the strap around left foot, hold strap in each hand, activate thigh, square the centre of the chest to the centre of left thigh, dorsiflex both feet.

4. Inhale and lift chest, draw chin to chest slightly.

5. Exhale, bend elbows and walk hands down strap towards left foot, eventually taking hold of foot.

To release: inhale, looking forward and exhale to release strap and ease back to Dandasana.

Change sides.

Contraindications and Cautions:

  • If bent knee does not rest comfortably on the floor, support it with a blanket or block.
  • Take care with unstable sacroiliac joint.