Head to Knee Pose (Janu Sirsasana)

Head to Knee Pose (Janu Sirsasana)
  • The Sanskrit word Janu Sirsasana is Pronounced As – JAH-new shear-SHAHS-anna.
  • The Head to Knee Pose (Janu Sirasana) derives from the Sanskrit word where Janu stands for “Knee” and Shirha stands for “Head” and Asana stands for “Posture” or “Seat.”
  • The Pose Janu Sirsasana sounds like Sirasana, but this pose is quite different in the name and the body pose. Also, it is the primary pose of Ashtanga Yoga.

Things you should be aware of before starting the pose –

  • The pose can be done in early morning as well as evening.
  • If you are doing the pose in the evening then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the practice of the yoga pose.
  • The yoga pose is for beginner level and the style of the pose is Ashtanga yoga.
  • The repetition of the pose could be practiced, once on the right leg and once on the left leg, the duration should be anywhere between 30 to 60 seconds on each leg.

How to do –

  • The pose starts by sitting on the floor with an erect spine.
  • Later stretch your leg all the way in the forward direction. Immediately, bend your right knee at the inner part of your left thigh, and your right foot should be placed on the floor.
  • Also, make sure your right knee and right foot are in a relaxed mode on the floor. If not, place a folded blanket under your right knee and right foot.
  • To set yourself in the proper position. At the same time, place your chest and navel in the left leg position as it is in the forward direction.
  • Later, try to extend your torso and belly to support the position.
  • Now try to reach your ankles or toes with your hands if you feel comfortable.
  • Don’t try to stretch too much and if you feel pain, then stop doing the pose.
  • Moreover, stretching too much can cause injury to your spine.
  • At last, hold the pose anywhere between 1 to 3 minutes and take a slow deep breath.
  • While breathing, try to imagine your breath in your overall body, especially in your spine.
  • Finally, you can release the pose. Lift your torso back and also try to stretch your right leg back.
  • Relax for a few seconds, take deep breaths.
  • You can also repeat the asana with Right leg stretched in the forward direction.

Tips for Beginners –

  • As a beginner, when you bend down towards your leg direction, you should be able to see the sole of your foot.
  • You must broaden your foot and press your heel towards the inner direction of the straight leg.

Benefits – 

  • The asana calms the mind and benefits mild depression.
  • The parts which get good stretch by doing this asana are groins, hamstrings, shoulders, and spine.
  • As the stomach and spine are stretched during the pose, it improves digestion.
  • Stimulates the kidney and liver.
  • Helpful in reducing the symptoms of menopause and menopause discomfort.
  • The asana is useful in relieving stress, headache, and fatigue.
  • It also cures insomnia, high blood pressure, and sinusitis. 

Contraindications – 



Avoid this pose if you have a knee injury, as this pose requires stretching of leg muscles.

Preparatory Poses –

Downward Dog Pose (Adho Mukha Svanasana)

Baddha Konasana

Child Pose (Balasana)

Reclined Hand to Big Toe Pose (Supta Padangusthasana)

Standing Half Forward Bend (Uttanasana)

Tree Pose (Vrksasana)

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