Head-to-Knee Forward Bend anatomy
Head-to-Knee Forward Bend · Janu Sirsasana · Tư thế đầu chạm gối
Head-to-Knee Forward Bend mainly works quadriceps (right), tibialis anterior (right), iliopsoas; it stretches hamstrings (right), gastrocnemius (right), gluteus maximus (right), adductors (left).
Opening the 3D model…
Sit with one leg straight and the other knee bent, its sole against the inner thigh of the straight leg; turn the torso slightly toward the straight leg, then fold from the hips. The hamstrings of the straight leg and the adductors of the bent leg are stretched.
Muscles in this pose
Working (contracting): Quadriceps (right), Tibialis anterior (right), Iliopsoas
Stretching: Hamstrings (right), Gastrocnemius (right), Gluteus maximus (right), Adductors (left), Erector spinae, Multifidus, Quadratus lumborum (left), Latissimus dorsi
Why these muscles work or stretch
- Quadriceps · Working (contracting): Reciprocal inhibition helps the hamstrings release
- Tibialis anterior · Working (contracting): Flexes the foot (dorsiflexion)
- Iliopsoas · Working (contracting): Draws the torso deeper into the hip fold
- Hamstrings · Stretching: Main stretch
- Adductors · Stretching: The bent knee opens out to the side
- Quadratus lumborum · Stretching: The bent-leg side of the waist lengthens as the torso turns toward the straight leg
- Latissimus dorsi · Stretching: Arms reach toward the foot
Practice cues
- Turn your navel toward the straight leg before folding
- Hinge from the hips, keeping the chest long
- Point the toes of the straight leg up; firm the front thigh
Benefits
- Stretches the hamstrings and calf of the straight leg
- Stretches the adductors of the bent leg
- Stretches the back muscles and the side body
- Trains folding from the hips with a long back
Cautions / contraindications
- Avoid with an acute disc herniation or sciatic pain
- Take care with pain in the bent knee; support it with a blanket
- Take care with a hamstring injury; bend the straight knee a little
Easier variations
- Sit on a folded blanket and loop a strap around the straight foot
- Put a rolled blanket under the knee of the straight leg
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Marichi’s Pose I (Seated Forward Bend) Marichyasana I
- Seated Forward Bend Paschimottanasana
- Wide-Legged Forward Bend Prasarita Padottanasana
- Wide-Angle Seated Forward Bend Upavistha Konasana
- Tortoise Pose Kurmasana
- Standing Forward Fold Uttanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)