Janu Sirasana pose

Janu Sirasana or Head to knee Forward Bend

In this post we are going to discuss about janu sirasana. This is one of the asana of hatha yoga and is great for stretching your body.”Janu” means knee and “Shirsha “ means head and asana menas posture. This asana is also called as head to knee forward bend or head of the knee pose.It is not a difficult asana and can be mastered within few weeks of practice.

Janu Sirasana


  • If your hips feel tight or you are having trouble sitting straight, then use the blanket below for support.

  • Sit in bound angle pose and extend your right leg straight in front of you and place the bottom of the left foot against your right thigh.

  • Pull the right leg in to square the hips to the front wall.

  • Janu Sirasana

  • Inhale and start stretching your arms up simultaneously in such a way that you can reach out your waist. This process will lengthen your spine.

  • Exhale slowly but maintain the length and bend right knee so that you may interlace the fingers around the foot and place the head against the knee.

  • Janu Sirasana

  • Press your head down into the knee and slide your right heel away from you therefore lengthening your right leg. Make sure to keep your head pressed to the knee while straightening the leg . More you straighten the leg better it is.

  • Press the heel away and pull the toes towards your head if you want to have deeper stretch.

  • Janu Sirasana

  • Relax your shoulder, neck and face. Your shoulders should be parallel to the floor. Use your arms to keep the head in contact with the knee.

  • Breathe slowly and hold for 3-6 breaths.

  • To release this asana , inhale the arms up over your head, exhale them to the floor.

  • Repeat this asana on the other side .

  • Janu Sirasana Benefits

  • Stretches the back and legs especially calves.

  • Stimulates nervous , reproductive, endocrine and urinary systems.

  • Cures digestive disorders .

  • Relieves menstrual discomfort ,headache, anxiety and fatigue.

  • Relieves high blood pressure and insomnia.

  • Good for kidney and liver.

  • Cautions

  • People suffering from asthma and diarrhea should refrain.

  • Knee injured people should not flex their knee to a great extent and should use blanket for some support.

  • People with slip disc problems should only bend to the extent they feel comfortable.




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