How to Do the Perfect Head-to-Knee Forward Bend (Complete Guide)

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

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

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