Standing head between knees pose

Utthia Janu Sirshasana

  • Stand with the feet shoulder width apart and arms beside the body.
  • Keep the back and head aligned, bend forward from the hips and lower the abdomen toward the thighs.
  • Wrap the arms around the outside of the legs and either clasp the hands behind the calves or interlock the fingers.
  • Lower the head toward the knees.
  • Keep the legs straight and use the arm muscles to gently pull the torso closer to the thighs.
  • Hold the pose for as long as comfortable then release the arms, engage the abdominal muscles and mindfully raise the body upright.
  • Practice up to 5 times.


  • Exhale before folding forward.
  • Retain the breath out while folding forward and holding the position.
  • Inhale to release and return upright.


  • Relaxation in the back and the thighs.
  • The length of the spine.
  • Synchronized breath with movement.
  • Swadhisthana chakra.


  • Back conditions.
  • Sciatic.
  • Hernia.
  • Heart conditions.
  • High blood pressure.
  • Cautions for inverted postures apply.


  • Calms the mind.
  • Stretches the spine and hamstrings.
  • Stimulates the pancreas.
  • Improves digestion.