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Head-to-Knee Hero Pose Tiryan mukha janu shirshasana

2 min
33 score
8 kcal
Seated Poses
Static
Head-to-Knee Hero Pose
hourglass-icon 2 min
asana miniature
01:47
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Stimulates the functioning of the urinary bladder
  • Stimulates the functioning of the prostate gland
  • Improves flexibility of the spine
  • Relaxes the back muscles
  • Develops flexibility in the back surface of the legs
  • Improves flexibility of the ankle joints

Contraindications

Pregnancy
Knee injuries
Ankle injuries

Technique of execution

Bend your right leg and bring your right heel towards your right buttock. Bend your torso slightly towards your left leg. Try to grab your left foot and rest your belly on your left thigh. Breathe evenly. Slowly lift your torso up and straighten your right leg. Repeat on the other side. Stretch as far as is comfortable. Then lift your torso up and straighten your left leg. Place your palms near your hips.

Upload date:2025-09-22T10:19:25+00:00

What to do if it does not work out, as in the video

1
If you feel discomfort in your knee, practice Head-to-Knee Pose 1 or seat on the pillow to decrease the loading.
2
If you are unable to reach your toes, use a strap. Another option is resting your hands alongside your legs.

Where can I meet

Lesson search
Challenges

Head-to-Knee Hero Pose occurs 43 times in ready-made lessons

Theme Title Time
Flexibility
The Splits 90 min
90 min
Pregnancy
Post Delivery 45 min
45 min
Pregnancy
Post Delivery 60 min
60 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 min
Relax
Night Yoga 15 min
15 min
Relax
Night Yoga 20 min
20 min
Relax
Night Yoga 25 min
25 min
Relax
Night Yoga 30 min
30 min
Relax
Night Yoga 45 min
45 min
Relax
Night Yoga 60 min
60 min
Relax
Night Yoga 90 min
90 min
Flexibility
Flexible Body 45 min
45 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Sex
Feminine Power 45 min
45 min
Sex
Feminine Power 60 min
60 min
Sex
Feminine Power 90 min
90 min
Digestion
Healthy Digestion 60 min
60 min
Digestion
Healthy Digestion 90 min
90 min
Sex
Healthy Prostate 45 min
45 min
Sex
Healthy Prostate 60 min
60 min
Sex
Healthy Prostate 90 min
90 min
Cardio
Cardio 60 min
60 min
Cardio
Cardio 90 min
90 min
Sleep
Healthy Sleep 90 min
90 min
Traveling
Pre-Flight 90 min
90 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Relax
Relaxation 90 min
90 min
Traveling
Postflight 90 min
90 min
Advanced
Yoga for Advanced 60 min
60 min
Advanced
Yoga for Advanced 90 min
90 min
Joints
Healthy Knees 45 min
45 min
Joints
Healthy Knees 90 min
90 min
Sports
Yoga for Cyclists 45 min
45 min
Sports
Yoga for Cyclists 90 min
90 min
Joints
Yoga for Feet and Ankles 65 min
65 min
Joints
Yoga for Feet and Ankles 90 min
90 min
Relax
Yoga in the Lying Position 90 min
90 min

Head-to-Knee Hero Pose occurs 54 times in ready-made courses

Theme Title Duration Day
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 9, 11
2 w. 9, 11
Stress
Anti-Stress in 14 Days 2 w.
Day: 11
2 w. 11
Split
Front split in 14 Days 2 w.
Day: 7
2 w. 7
Joints
Healthy Joints in 14 Days 2 w.
Day: 6
2 w. 6
Flexibility
Flexible Body in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Relax
Relaxation in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Split
Front split in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 6
1 w. 6
Joints
Healthy Joints in 7 Days 1 w.
Day: 7
1 w. 7
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 4
2 w. 4
Legs
Slender Legs in 14 Days 2 w.
Day: 11
2 w. 11
Flexibility
Flexible Body in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Stress
Anti-Stress in 21 Days 3 w.
Day: 18
3 w. 18
Split
Front split in 21 Days 3 w.
Day: 4, 7, 14
3 w. 4, 7, 14
Depression
Overcoming Depression in 21 Days 3 w.
Day: 6
3 w. 6
Joints
Healthy Joints in 21 Days 3 w.
Day: 7, 13
3 w. 7, 13
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 16, 18
3 w. 16, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 11
3 w. 11
Legs
Slender Legs in 21 Days 3 w.
Day: 18
3 w. 18
Relax
Relaxation in 21 Days 3 w.
Day: 4, 5, 6, 7
3 w. 4, 5, 6, 7
Habits
Stop Drinking in 21 Days 3 w.
Day: 15, 18
3 w. 15, 18
Habits
Stop Drinking in 28 Days 4 w.
Day: 17, 27
4 w. 17, 27
Energy
Static complex in 7 days 1 w.
Day: 4
1 w. 4
Energy
Static complex in 21 days 3 w.
Day: 9, 13, 19
3 w. 9, 13, 19
Energy
Static complex in 28 days 4 w.
Day: 17, 24
4 w. 17, 24
Stress
Release from anxiety in 7 days 1 w.
Day: 5
1 w. 5
Stress
Release from anxiety in 21 days 3 w.
Day: 3, 8
3 w. 3, 8
Stress
Release from anxiety in 28 days 4 w.
Day: 9, 22
4 w. 9, 22
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 12, 15, 22
4 w. 12, 15, 22
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 19, 23, 31, 38, 60, 66, 83
12 w. 19, 23, 31, 38, 60, 66, 83
Split
Front split in 28 Days 4 w.
Day: 6, 10, 23
4 w. 6, 10, 23
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 17
3 w. 17
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 16, 24
4 w. 16, 24
Harmony
Inner Harmony in 21 Days 3 w.
Day: 7
3 w. 7
Harmony
Inner Harmony in 28 Days 4 w.
Day: 6, 23
4 w. 6, 23
Cardio
Healthy Heart in 21 Days 3 w.
Day: 9
3 w. 9
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 2, 5
1 w. 2, 5
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 8, 10
2 w. 8, 10
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 6
3 w. 6
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 8, 16
4 w. 8, 16
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 9, 18, 24
5 w. 9, 18, 24
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 6
1 w. 6
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 5, 11
3 w. 5, 11
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 6, 23
4 w. 6, 23
Head
Relief from headache in 14 days 2 w.
Day: 14
2 w. 14
Head
Relief from headache in 28 days 4 w.
Day: 26
4 w. 26
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Weight Loss
Slim Body in 28 Days 4 w.
Day: 12
4 w. 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 8
3 w. 8
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 6
4 w. 6
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 5, 8
2 w. 5, 8
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 5
3 w. 5
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 10, 26
4 w. 10, 26

Details of the exercise

Category
Seated Poses
Mechanics
Static
Complexity
For Advanced
Duration
2 minutes
Energy consumption
8 kcal
Popularity
210 out of 441

Where can I meet

Lesson search
Challenges

Head-to-Knee Hero Pose occurs 43 times in ready-made lessons

Lesson Duration
The Splits 90 min
Post Delivery 45 min
Post Delivery 60 min
Female Period 30 min
Female Period 45 min
Female Period 60 min
Female Period 90 min
Night Yoga 15 min
Night Yoga 20 min
Night Yoga 25 min
Night Yoga 30 min
Night Yoga 45 min
Night Yoga 60 min
Night Yoga 90 min
Flexible Body 45 min
Flexible Body 60 min
Flexible Body 90 min
Feminine Power 45 min
Feminine Power 60 min
Feminine Power 90 min
Healthy Digestion 60 min
Healthy Digestion 90 min
Healthy Prostate 45 min
Healthy Prostate 60 min
Healthy Prostate 90 min
Cardio 60 min
Cardio 90 min
Healthy Sleep 90 min
Pre-Flight 90 min
Post-Run 45 min
Post-Run 60 min
Post-Run 90 min
Relaxation 90 min
Postflight 90 min
Yoga for Advanced 60 min
Yoga for Advanced 90 min
Healthy Knees 45 min
Healthy Knees 90 min
Yoga for Cyclists 45 min
Yoga for Cyclists 90 min
Yoga for Feet and Ankles 65 min
Yoga for Feet and Ankles 90 min
Yoga in the Lying Position 90 min

Head-to-Knee Hero Pose occurs 54 times in ready-made courses

Theme Title Duration Day
Sleep
Healthy Sleep in 14 Days 2 w.
Day: 9, 11
2 w. 9, 11
Stress
Anti-Stress in 14 Days 2 w.
Day: 11
2 w. 11
Split
Front split in 14 Days 2 w.
Day: 7
2 w. 7
Joints
Healthy Joints in 14 Days 2 w.
Day: 6
2 w. 6
Flexibility
Flexible Body in 14 Days 2 w.
Day: 8, 9
2 w. 8, 9
Relax
Relaxation in 7 Days 1 w.
Day: 4, 5, 6, 7
1 w. 4, 5, 6, 7
Split
Front split in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Depression
Overcoming Depression in 7 Days 1 w.
Day: 6
1 w. 6
Joints
Healthy Joints in 7 Days 1 w.
Day: 7
1 w. 7
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 4
2 w. 4
Legs
Slender Legs in 14 Days 2 w.
Day: 11
2 w. 11
Flexibility
Flexible Body in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Stress
Anti-Stress in 21 Days 3 w.
Day: 18
3 w. 18
Split
Front split in 21 Days 3 w.
Day: 4, 7, 14
3 w. 4, 7, 14
Depression
Overcoming Depression in 21 Days 3 w.
Day: 6
3 w. 6
Joints
Healthy Joints in 21 Days 3 w.
Day: 7, 13
3 w. 7, 13
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 16, 18
3 w. 16, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 11
3 w. 11
Legs
Slender Legs in 21 Days 3 w.
Day: 18
3 w. 18
Relax
Relaxation in 21 Days 3 w.
Day: 4, 5, 6, 7
3 w. 4, 5, 6, 7
Habits
Stop Drinking in 21 Days 3 w.
Day: 15, 18
3 w. 15, 18
Habits
Stop Drinking in 28 Days 4 w.
Day: 17, 27
4 w. 17, 27
Energy
Static complex in 7 days 1 w.
Day: 4
1 w. 4
Energy
Static complex in 21 days 3 w.
Day: 9, 13, 19
3 w. 9, 13, 19
Energy
Static complex in 28 days 4 w.
Day: 17, 24
4 w. 17, 24
Stress
Release from anxiety in 7 days 1 w.
Day: 5
1 w. 5
Stress
Release from anxiety in 21 days 3 w.
Day: 3, 8
3 w. 3, 8
Stress
Release from anxiety in 28 days 4 w.
Day: 9, 22
4 w. 9, 22
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 12, 15, 22
4 w. 12, 15, 22
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 19, 23, 31, 38, 60, 66, 83
12 w. 19, 23, 31, 38, 60, 66, 83
Split
Front split in 28 Days 4 w.
Day: 6, 10, 23
4 w. 6, 10, 23
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 17
3 w. 17
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 16, 24
4 w. 16, 24
Harmony
Inner Harmony in 21 Days 3 w.
Day: 7
3 w. 7
Harmony
Inner Harmony in 28 Days 4 w.
Day: 6, 23
4 w. 6, 23
Cardio
Healthy Heart in 21 Days 3 w.
Day: 9
3 w. 9
Advanced
Yoga for Advanced in 7 days 1 w.
Day: 2, 5
1 w. 2, 5
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 8, 10
2 w. 8, 10
Advanced
Yoga for Advanced in 21 days 3 w.
Day: 6
3 w. 6
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 8, 16
4 w. 8, 16
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 9, 18, 24
5 w. 9, 18, 24
After Pregnancy
Recovery After Childbirth in 7 Days 1 w.
Day: 6
1 w. 6
After Pregnancy
Recovery After Childbirth in 21 Days 3 w.
Day: 5, 11
3 w. 5, 11
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 6, 23
4 w. 6, 23
Head
Relief from headache in 14 days 2 w.
Day: 14
2 w. 14
Head
Relief from headache in 28 days 4 w.
Day: 26
4 w. 26
Weight Loss
Slim Body in 21 Days 3 w.
Day: 5, 15
3 w. 5, 15
Weight Loss
Slim Body in 28 Days 4 w.
Day: 12
4 w. 12
Digestion
Healthy Digestion in 21 Days 3 w.
Day: 8
3 w. 8
Digestion
Healthy Digestion in 28 Days 4 w.
Day: 6
4 w. 6
Sex
The prolongation of sexual pleasure for 14 days 2 w.
Day: 5, 8
2 w. 5, 8
Sex
The prolongation of sexual pleasure for 21 days 3 w.
Day: 5
3 w. 5
Sex
The prolongation of sexual pleasure for 28 days 4 w.
Day: 10, 26
4 w. 10, 26

Reward

Flexibility
10
Stamina
4
Focus
6
Strength
7
Mobility
3
Balance
3
Урок 506 ( Head-to-Knee Hero Pose )

1 / 1 асан
asana
01:47
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Head-to-Knee Hero Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Head-to-Knee Hero Pose: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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