Janu Sirshasana (head to knee pose) – how to do and its benefits

Janu Sirshasana, also known as Head to Knee Pose, is a deep forward fold that stretches from your ankles to your hips, spanning the full length of your back and extending down the side-body. Beyond its physical benefits, this posture has the ability to relax your mind while expanding your body.

Janu Sirsasana  “janu” means “knee” and “Sirhsa” means “head”

As you fold forward, softly close your eyes to cultivate an inner sensation of peace. It is critical to extend your spine and hinge from your hip crease rather than rounding your back. When stretching your head and heart forward, it’s crucial not to push yourself too much. The temptation of obtaining the deepest expression of a position can occasionally lead to an overemphasis on physical attainment an facet of yoga philosophy known as asmita, or ego. To preserve balance between aspiration and reality, approach each pose with humility and focus.

Stay in the present moment and resist the urge to haste. Instead, concentrate on the feelings in your body rather than on the end result. With persistent practice of Janu Sirshasana, you’ll soon learn that the significance of this position goes beyond simply touching your toes. It’s about slowing down, focusing on your breath, and quieting your thoughts.

Janu Sirshasana

How to do

  • Sit with legs extended and feet together.
  • Bend the left leg, with the heel on the perineum and the sole against the inner of the right thigh.
  • Keep your left knee on the floor.
  • Maintain a straight spine and relaxed back muscles by placing your hands on top of your right knee.
  • This is the starting position.
  • Slowly lean forward, moving your hands down the right leg and grasping the right foot. If feasible, use your left index finger, middle finger, and thumb to grip the big toe, and your right hand to hold the outside border of your foot.
  • Try to contact the knee with your forehead.
  • This is the final position.
  • Keep your back relaxed and do not strain.
  • Hold the pose for as long as you feel comfortable.
  • Return to the beginning posture and lay your hands on your knees.
  • Alternate sides and repeat with the right leg bowed and the left leg straight.
  • Repeat up to 5 times with each leg.

Benefits of Janu Sirshasana

The Janu Sirshasana (Head to Knee Pose) is an effective practice for improving posture and reducing the detrimental effects of extended sitting. 

Janu sirshasana is very excellent for post-sport recuperation, particularly after exercises like running, as it focuses on the back of your body, including the muscles down your spine. This reduces stiffness and discomfort in the lower back, providing relief from low back pain. Furthermore, it improves mental peace and is effective in treating illnesses such as sadness, anxiety, and exhaustion.

Beginner tip

If you have knee pain, bring your bending knee nearer to the straight leg. Having your knee extended at a broader angle could put strain on the sartorial muscle, which runs down the inside thigh. If the discomfort continues, get out of this stance.

Learn more yoga asana with Himalaya yoga Teacher Training

Himalaya Yoga Teacher Training can help you better understand and perform yoga asanas. Our comprehensive training programs provide a thorough exploration of numerous yoga poses, helping you to a deeper connection with your body, mind, and soul. 

Our Yoga Teacher Training in Rishikesh courses, led by expert instructors, create a supportive learning and growing atmosphere in which you may develop both physical strength and mental clarity. Whether you’re a beginner or an experienced practitioner, our 200 hour yoga teacher training in Rishikesh programs provide useful insights and strategies to help you enhance your yoga practice. Join us on a transforming journey towards overall well-being through the practice of yoga.

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