Head-to-Knee Pose 1 Janu shirshasana

2 min
74 score
10 kcal
Head-to-Knee Pose 1
hourglass-icon 2 min
asana miniature
02:15
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

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least 2 minutes

Favorable effect

  • Relaxes the back muscles
  • Improves hip mobility
  • Stimulates blood circulation in the pelvic area
  • Improves mobility of the hip joints
  • Develops flexibility in the back surface of the legs

Contraindications

Pregnancy
Knee injuries

Technique of execution

Bend your right leg and press the sole of your foot into the inside of your left thigh, near the groin. Try to place the outside of your right thigh and shin on the floor. Bend your torso slightly, towards your left leg. Try to grab your left foot and rest your belly on your left thigh. Do this slowly, stretching as far as is comfortable. Avoid pain. Breathe evenly. Keep your back straight. Extend forward towards your left foot through the crown of your head. Breathe calmly and evenly. Then slowly lift your torso up, and straighten your right leg. Return to staff pose. Repeat on the other leg. Bend your left leg and press the sole of your foot into the inside of your right thigh, near the groin. Try to place the outside of your left thigh and shin on the floor. Bend your torso slightly, towards your right leg. Push your belly towards your right thigh, keeping your back straight. Do this slowly, stretching as far as is comfortable. Avoid pain. Breathe evenly. Extend forward towards your right foot through the crown of your head. Then lift your torso up and straighten your left leg. Return to staff pose.

Upload date:2024-04-18T20:26:56+03:00

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

1
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 Pose 1 occurs 65 times in 65 lessons

Theme Title Time
Arms
Strong Arms 90 min
90 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Cystitis 90 min
Relax
Night Yoga 90 min
90 min
Energy 90 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Digestion 60 min
Digestion 90 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Back 90 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 30 min
30 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Lungs 90 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Sex
Male Power 45 min
45 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Head 90 min
Flexibility 45 min
Flexibility 60 min
Flexibility 90 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Back 45 min
Back 60 min
Back 90 min
Relax
Relaxation 60 min
60 min
Relax
Relaxation 90 min
90 min
Traveling
Post Roadtrip 25 min
25 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Flexibility
Stretching 60 min
60 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Kidneys 60 min
Kidneys 90 min
Sex 25 min
Sex 45 min
Sex 90 min
Joints 60 min
Joints 90 min
Productivity 25 min
Productivity 30 min
Productivity 45 min
Productivity 60 min
Productivity 90 min
Relax 45 min
Relax 60 min
Relax 90 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min
Energy 60 min
Energy 90 min

Head-to-Knee Pose 1 occurs 82 times in 82 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 3, 5, 26, 27
4 w. 3, 5, 26, 27
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 11
4 w. 11
Back
Healthy Spine in 28 Days 4 w.
Day: 10, 11, 17, 23, 28
4 w. 10, 11, 17, 23, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 15, 17, 21
4 w. 15, 17, 21
Split
Front split in 35 Days 5 w.
Day: 5, 9, 14, 26, 28, 35
5 w. 5, 9, 14, 26, 28, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 5, 17, 23, 28
4 w. 5, 17, 23, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 23, 27
4 w. 23, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 7, 10, 18, 19, 20
3 w. 7, 10, 18, 19, 20
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 5, 15, 17, 23, 26, 27
4 w. 5, 15, 17, 23, 26, 27
Abs
6-Pack in 28 Days 4 w.
Day: 28
4 w. 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 4, 7, 10, 11
2 w. 4, 7, 10, 11
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 16, 17, 28
4 w. 16, 17, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 17
4 w. 17
Legs
Slender Legs in 28 Days 4 w.
Day: 15, 16, 17
4 w. 15, 16, 17
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 20, 21, 22, 23, 28
4 w. 20, 21, 22, 23, 28
Depression 2 w. 7
Sleep 2 w. 12
Stress
Anti-Stress in 14 Days 2 w.
Day: 4, 5
2 w. 4, 5
Lower back 2 w. 4
Split
Side split in 14 Days 2 w.
Day: 8, 9, 12, 13, 14
2 w. 8, 9, 12, 13, 14
Back
Royal Posture in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Back 2 w. 12
Flexibility
Flexible Body in 14 Days 2 w.
Day: 6, 8, 14
2 w. 6, 8, 14
Split
Side split in 7 Days 1 w.
Day: 5
1 w. 5
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 2, 5, 7
1 w. 2, 5, 7
Glutes
Tight Butt in 7 Days 1 w.
Day: 7
1 w. 7
Back 1 w. 7
Flexibility
Flexible Body in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Energy 2 w. 8
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 10, 11, 12, 13
2 w. 10, 11, 12, 13
Legs 2 w. 12
Immunity 2 w. 5
Immunity 3 w. 12
Flexibility
Flexible Body in 21 Days 3 w.
Day: 3, 4, 5, 13, 15, 21
3 w. 3, 4, 5, 13, 15, 21
Stress
Anti-Stress in 21 Days 3 w.
Day: 11, 12
3 w. 11, 12
Depression 3 w. 14
Energy 3 w. 15
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 2, 5, 7, 19
3 w. 2, 5, 7, 19
Back
Royal Posture in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 11, 14, 17, 18
3 w. 11, 14, 17, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 7, 17, 18, 19, 20
3 w. 7, 17, 18, 19, 20
Legs 3 w. 19
Lower back 3 w. 11
Split
Side split in 21 Days 3 w.
Day: 5, 15, 16, 19, 20, 21
3 w. 5, 15, 16, 19, 20, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 7, 19
3 w. 7, 19
Energy 1 w. 7
Energy
Static complex in 14 days 2 w.
Day: 8, 14
2 w. 8, 14
Energy 3 w. 17
Energy
Static complex in 28 days 4 w.
Day: 12, 22, 27
4 w. 12, 22, 27
Stress 2 w. 6
Stress
Release from anxiety in 21 days 3 w.
Day: 9, 13, 18
3 w. 9, 13, 18
Stress 4 w. 18
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 6, 8, 10, 11, 12, 14
2 w. 6, 8, 10, 11, 12, 14
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 3, 6, 8, 11, 13, 17
3 w. 3, 6, 8, 11, 13, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 3, 5, 21, 28
4 w. 3, 5, 21, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82
12 w. 16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82
Split
Front split in 28 Days 4 w.
Day: 12, 20, 24
4 w. 12, 20, 24
Split
Side split in 28 days 4 w.
Day: 11, 15, 17, 23
4 w. 11, 15, 17, 23
Split
Side split in 35 days 5 w.
Day: 20, 27, 32, 34
5 w. 20, 27, 32, 34
Weight Loss 1 w. 4
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 11, 12
2 w. 11, 12
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 13, 14
3 w. 13, 14
Weight Loss 4 w. 22
Joints
Hip Opening in 14 Days 2 w.
Day: 7, 11, 13
2 w. 7, 11, 13
Joints
Hip Opening in 21 Days 3 w.
Day: 8, 11, 18, 20
3 w. 8, 11, 18, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 15, 19, 22, 24, 27
4 w. 15, 19, 22, 24, 27
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6, 11, 12
2 w. 6, 11, 12
Harmony 3 w. 10
Harmony
Inner Harmony in 28 Days 4 w.
Day: 19, 22, 26
4 w. 19, 22, 26
Cardio 3 w. 18
Productivity 1 w. 4, 6
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 2, 11, 14
2 w. 2, 11, 14
Productivity 3 w. 15
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 4, 10, 11, 15, 19, 20, 23
4 w. 4, 10, 11, 15, 19, 20, 23
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 8, 10, 13, 16, 20, 27, 31, 32
5 w. 8, 10, 13, 16, 20, 27, 31, 32
After Pregnancy 2 w. 8
After Pregnancy 3 w. 10, 12, 13
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 18, 20, 25, 27
4 w. 18, 20, 25, 27
Neck 2 w. 3
Neck
Healthy Neck in 21 Days 3 w.
Day: 9, 14
3 w. 9, 14
Neck
Healthy Neck in 28 Days 4 w.
Day: 4, 8, 10, 17, 18, 20, 23, 25
4 w. 4, 8, 10, 17, 18, 20, 23, 25

Details of the exercise

Category
Seated Poses
Duration
2 minutes
Energy consumption
10 kcal

Reward

Flexibility
18
Stamina
12
Focus
10
Strength
10
Mobility
14
Balance
10

Popularity 80 out of 442

Often used
in ready-made lessons
65 lessons
Often used
in ready-made courses
82 challenges

Where can I meet

Lesson search
Challenges

Head-to-Knee Pose 1 occurs 65 times in 65 lessons

Theme Title Time
Arms
Strong Arms 90 min
90 min
Glutes
Tight Butt 60 min
60 min
Glutes
Tight Butt 90 min
90 min
Cystitis 90 min
Relax
Night Yoga 90 min
90 min
Energy 90 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Digestion 60 min
Digestion 90 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Back 90 min
Sleep
Healthy Sleep 25 min
25 min
Sleep
Healthy Sleep 30 min
30 min
Sleep
Healthy Sleep 45 min
45 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Lungs 90 min
Relax
Moon Yoga 60 min
60 min
Relax
Moon Yoga 90 min
90 min
Sex
Male Power 45 min
45 min
Sex
Male Power 60 min
60 min
Sex
Male Power 90 min
90 min
Head 90 min
Flexibility 45 min
Flexibility 60 min
Flexibility 90 min
Sports
Post-Run 45 min
45 min
Sports
Post-Run 60 min
60 min
Sports
Post-Run 90 min
90 min
Back 45 min
Back 60 min
Back 90 min
Relax
Relaxation 60 min
60 min
Relax
Relaxation 90 min
90 min
Traveling
Post Roadtrip 25 min
25 min
Traveling
Post Roadtrip 30 min
30 min
Traveling
Post Roadtrip 45 min
45 min
Traveling
Post Roadtrip 60 min
60 min
Traveling
Post Roadtrip 90 min
90 min
Flexibility
Stretching 60 min
60 min
Diabetes 45 min
Diabetes 60 min
Diabetes 90 min
Kidneys 60 min
Kidneys 90 min
Sex 25 min
Sex 45 min
Sex 90 min
Joints 60 min
Joints 90 min
Productivity 25 min
Productivity 30 min
Productivity 45 min
Productivity 60 min
Productivity 90 min
Relax 45 min
Relax 60 min
Relax 90 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min
Energy 60 min
Energy 90 min

Head-to-Knee Pose 1 occurs 82 times in 82 challenges

Theme Title Duration Day
Flexibility
Flexible Body in 28 Days 4 w.
Day: 3, 5, 26, 27
4 w. 3, 5, 26, 27
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 11
4 w. 11
Back
Healthy Spine in 28 Days 4 w.
Day: 10, 11, 17, 23, 28
4 w. 10, 11, 17, 23, 28
Stress
Anti-Stress in 28 Days 4 w.
Day: 15, 17, 21
4 w. 15, 17, 21
Split
Front split in 35 Days 5 w.
Day: 5, 9, 14, 26, 28, 35
5 w. 5, 9, 14, 26, 28, 35
Depression
Overcoming Depression in 28 Days 4 w.
Day: 5, 17, 23, 28
4 w. 5, 17, 23, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 23, 27
4 w. 23, 27
Flexibility
Yoga Start in 21 Days 3 w.
Day: 7, 10, 18, 19, 20
3 w. 7, 10, 18, 19, 20
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 5, 15, 17, 23, 26, 27
4 w. 5, 15, 17, 23, 26, 27
Abs
6-Pack in 28 Days 4 w.
Day: 28
4 w. 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 4, 7, 10, 11
2 w. 4, 7, 10, 11
Weight Loss
Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 16, 17, 28
4 w. 16, 17, 28
Waist
Slim Waist in 28 Days 4 w.
Day: 17
4 w. 17
Legs
Slender Legs in 28 Days 4 w.
Day: 15, 16, 17
4 w. 15, 16, 17
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 20, 21, 22, 23, 28
4 w. 20, 21, 22, 23, 28
Depression 2 w. 7
Sleep 2 w. 12
Stress
Anti-Stress in 14 Days 2 w.
Day: 4, 5
2 w. 4, 5
Lower back 2 w. 4
Split
Side split in 14 Days 2 w.
Day: 8, 9, 12, 13, 14
2 w. 8, 9, 12, 13, 14
Back
Royal Posture in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Back 2 w. 12
Flexibility
Flexible Body in 14 Days 2 w.
Day: 6, 8, 14
2 w. 6, 8, 14
Split
Side split in 7 Days 1 w.
Day: 5
1 w. 5
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 2, 5, 7
1 w. 2, 5, 7
Glutes
Tight Butt in 7 Days 1 w.
Day: 7
1 w. 7
Back 1 w. 7
Flexibility
Flexible Body in 7 Days 1 w.
Day: 3, 4, 5
1 w. 3, 4, 5
Energy 2 w. 8
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 10, 11, 12, 13
2 w. 10, 11, 12, 13
Legs 2 w. 12
Immunity 2 w. 5
Immunity 3 w. 12
Flexibility
Flexible Body in 21 Days 3 w.
Day: 3, 4, 5, 13, 15, 21
3 w. 3, 4, 5, 13, 15, 21
Stress
Anti-Stress in 21 Days 3 w.
Day: 11, 12
3 w. 11, 12
Depression 3 w. 14
Energy 3 w. 15
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 2, 5, 7, 19
3 w. 2, 5, 7, 19
Back
Royal Posture in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 11, 14, 17, 18
3 w. 11, 14, 17, 18
Glutes
Tight Butt in 21 Days 3 w.
Day: 7, 17, 18, 19, 20
3 w. 7, 17, 18, 19, 20
Legs 3 w. 19
Lower back 3 w. 11
Split
Side split in 21 Days 3 w.
Day: 5, 15, 16, 19, 20, 21
3 w. 5, 15, 16, 19, 20, 21
Back
Healthy Spine in 21 Days 3 w.
Day: 7, 19
3 w. 7, 19
Energy 1 w. 7
Energy
Static complex in 14 days 2 w.
Day: 8, 14
2 w. 8, 14
Energy 3 w. 17
Energy
Static complex in 28 days 4 w.
Day: 12, 22, 27
4 w. 12, 22, 27
Stress 2 w. 6
Stress
Release from anxiety in 21 days 3 w.
Day: 9, 13, 18
3 w. 9, 13, 18
Stress 4 w. 18
Back
Yoga for Scoliosis in 14 Days 2 w.
Day: 6, 8, 10, 11, 12, 14
2 w. 6, 8, 10, 11, 12, 14
Back
Yoga for Scoliosis in 21 Days 3 w.
Day: 3, 6, 8, 11, 13, 17
3 w. 3, 6, 8, 11, 13, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 3, 5, 21, 28
4 w. 3, 5, 21, 28
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82
12 w. 16, 22, 25, 36, 43, 51, 53, 59, 64, 74, 75, 80, 82
Split
Front split in 28 Days 4 w.
Day: 12, 20, 24
4 w. 12, 20, 24
Split
Side split in 28 days 4 w.
Day: 11, 15, 17, 23
4 w. 11, 15, 17, 23
Split
Side split in 35 days 5 w.
Day: 20, 27, 32, 34
5 w. 20, 27, 32, 34
Weight Loss 1 w. 4
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 11, 12
2 w. 11, 12
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 13, 14
3 w. 13, 14
Weight Loss 4 w. 22
Joints
Hip Opening in 14 Days 2 w.
Day: 7, 11, 13
2 w. 7, 11, 13
Joints
Hip Opening in 21 Days 3 w.
Day: 8, 11, 18, 20
3 w. 8, 11, 18, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 15, 19, 22, 24, 27
4 w. 15, 19, 22, 24, 27
Harmony
Inner Harmony in 14 Days 2 w.
Day: 6, 11, 12
2 w. 6, 11, 12
Harmony 3 w. 10
Harmony
Inner Harmony in 28 Days 4 w.
Day: 19, 22, 26
4 w. 19, 22, 26
Cardio 3 w. 18
Productivity 1 w. 4, 6
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 2, 11, 14
2 w. 2, 11, 14
Productivity 3 w. 15
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 4, 10, 11, 15, 19, 20, 23
4 w. 4, 10, 11, 15, 19, 20, 23
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 8, 10, 13, 16, 20, 27, 31, 32
5 w. 8, 10, 13, 16, 20, 27, 31, 32
After Pregnancy 2 w. 8
After Pregnancy 3 w. 10, 12, 13
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 18, 20, 25, 27
4 w. 18, 20, 25, 27
Neck 2 w. 3
Neck
Healthy Neck in 21 Days 3 w.
Day: 9, 14
3 w. 9, 14
Neck
Healthy Neck in 28 Days 4 w.
Day: 4, 8, 10, 17, 18, 20, 23, 25
4 w. 4, 8, 10, 17, 18, 20, 23, 25
Урок 38 ( Head-to-Knee Pose 1 )

1 / 1 асан
asana
02:15
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