How to Do the Perfect Head-to-Knee Forward Bend (Complete Guide)
Improve hamstring flexibility and calm your mind with this asymmetrical seated forward fold that promotes introspection and spinal mobility.
Perfect Head-to-Knee Forward Bend Technique
Head-to-Knee Forward Bend (Janu Sirsasana) is a seated forward fold that stretches one leg at a time, allowing for deeper focus on hamstring flexibility and spinal alignment. ChAIron's AI coaching ensures proper hip positioning and safe progression for optimal results.
Step-by-Step Form Guide
- Starting Position:Sit with legs extended, then bend right knee and place foot against left inner thigh
- Spine Alignment:Sit tall with crown reaching up, shoulders relaxed
- Hip Square:Turn torso slightly toward extended leg to square hips
- Forward Fold:Exhale and hinge forward from hips, keeping spine long
- Hand Placement:Reach toward extended foot, hold ankle, shin, or foot
- Breath and Hold:Breathe deeply, then repeat on other side
Common Mistakes to Avoid
- Rounding spine instead of hinging from hips
- Forcing head toward knee aggressively
- Allowing bent knee to lift off floor
- Twisting torso instead of squaring hips
- Holding breath or creating tension
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Hip squaring and torso alignment
- Spinal extension and forward folding mechanics
- Bent knee positioning and grounding
- Hamstring flexibility and safe stretching
- Breath rhythm and relaxation quality
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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