7 Yoga Poses for Runners and Cyclists #2 Janu Sirsasana


I hope that you got nice and cozy with the first pose in the “7 Yoga Poses for Runners and Cyclists” Bound Angle Pose from last week’s post. Now it’s time for the second pose in the series, Janu Sirsasana.

Janu Sirasana (other wise known as Head to Knee Pose, or Head to Knee Forward Bend) is probably one of my favorite poses to do after running or biking. This one pose probably stretches every single sore and tight spot that comes from running, biking and any other athletic activity. And it feels so delicious to stretch this way.

Pose # 2: Janu Sirsasana or Head to Knee Pose


  • Stretches spine, groin, and hamstrings
  • Relieves fatigue and tension
  • Stimulates kidneys and aids in digestion

How to:

  • Sit on the floor, you can sit on a pillow or folded blanket if you are really tight.
  • Bend in one leg so the foot is resting against the inner thigh of the other leg.
  • Extend the one leg nice and long in front of you, directly in line with the hip.
  • Sit up nice and tall on the sit bones.
  • Push your sit bones into the ground, and reach the crown of the head and the hands up to the sky.
  • Take a deep breath in and as you exhale pull the navel in and fold deep at the waist bringing your heart towards the foot of the extended leg.
  • Grab a hold of your foot, ankle, or shin and allow the whole upper body to fold over the extended leg. You can modify this by using a strap or towel around the extended foot/leg if you are unable to fold all the way over and reach the foot.
  • With each inhale continue to the lengthen the spine out by reach the heart toward your foot.
  • On each exhale allow the upper body to sink deeper over the extended leg, eventually resting the forehead onto the knee, hence the name Head to Knee pose.
  • Breath here for about 10 breaths and feel the tightness in the back of the legs start to release.
  • Round up nice and slowly through the spine and switch legs.

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