Stretch and Tone Your Legs with Head to Knee Forward Fold (Janu Sirsasana)

Who doesn’t want strong, flexible legs? There’s a reason the yoga stretch called Janu Sirsasana is also known as “Runner’s Stretch.” It opens up your hamstrings, hips and spine as you prepare for physical activity. And it just feels nice.

To practice Head to Knee Forward Fold, begin seated on the ground with your feet stretched out in front of you. Bend one knee and place the bottom of your foot on your thigh anywhere above your knee. Breathe in and reach your hands toward the sky to make your spine long, then breathe out and fold forward over your extended leg.

It doesn’t matter where you grab your leg. It might be the thigh, the calf or your foot. Flex your extended leg, breathe in and use your arms to arch your back and puff up your chest. Then breathe out and let your spine curl forward. Use your arms to gently pull your nose closer to your knee without bouncing. Breathe deeply and enjoy the sensations of your back body relaxing into the pose. Namaste!

Coloring page from Yoga Teddy Bear’s Big Little Coloring Book of 108 Yoga Poses colored by Miss Michele Palumbo, Bay Shore, NY. Enter our coloring contest to win prizes. Picture of Yoga Teddy Bear creator K. Mae Copham by Robert Oakley in New Paltz, NY.