Janu Sirsasana (Head on knee pose) – 15 Benefits

What is Janu Sirsasana (Head on knee pose)

In Sanskrit, the word for “knee” is janu, while “head” translates as sirsa. Practicing this head-on-knee pose has a dynamic impact on the body and has many benefits.

It stretches the front of the spine, eases stiffness in the muscles of the legs, and in the hip joints. It increases the flexibility of all the joints of the arms, from the
shoulders to the knuckles.

Benefits of Janu Sirsasana

  1. Eases the effects of stress on the heart and the mind
  2. Stabilizes blood pressure
  3. Gradually corrects curvature of the spine and rounded shoulders
  4. Eases stiffness in the shoulder,hip, elbow, wrist, and finger joints
  5. Tones the abdominal organs
  6. Relieves stiffness in the legs and strengthens the muscles of the legs
  7. Sharpens the memory
  8. Relieves chronic headaches, migraines, or eye strain
  9. Helps normalize blood pressure reduces angina pain
  10. Reduces stress-related appetite loss
  11. Vitalizes the adrenal gland and relaxes the thyroid gland
  12. Improves bladder control
  13. Prevents enlargement of the prostate gland
  14. Reduces menstrual cramps and relieves dryness and itching in the vagina
  15. Prevents fibroids and regulates menstrual flow

“Forward bends like Janu Sirsasana rest the frontal brain and heart.”

How to do Janu Sirsasana

Step 1

Sit in Dandasana. Bend your right knee and move it to the right. Pull your right foot toward your perineum until the big toe touches the inside of your
left thigh.

Make sure that your bent knee is pressed firmly down to the floor. Push back the bent knee until the angle between your legs is more than 90°. Keep your
left leg straight. It should rest on the exact center of the left calf.

Step 2

Stretch your left foot so that it feels as if the sole has widened, but keep your toes pointing straight up. Push the right knee even further away from your body.

Then, lift your arms straight up above your head, with the palms facing each other. Stretch your torso up from the hips. Continue the stretch through your shoulders and arms.

Step 3

Exhale, and bend forward from your hips, keeping the lower back flat. For a more effective stretch, push your torso down toward your waist to relax the spinal muscles. Stretch your arms toward your left foot and hold the toes.

Beginners If you cannot reach your toes, stretch as far along the leg as you can, holding on to your knee, shin, or ankle. Gradually, with practice, you will learn to stretch each part of your body separately—the buttocks, the back, the ribs, spine, armpits, elbows, and arms.

Focus on keeping your left thigh, knee, and calf on the floor. always press down on your thigh, not on your calf.

Step 4

Now increase the stretch. Exhale and extend your arms beyond your left foot. Hold your right wrist with your left hand. Adjust your position— stretch the spine, press the right knee down to the floor. Keep your arms straight and lift your chest. Hold this position for 15 seconds, breathing evenly.

Step 5

Exhale, and stretch your torso further toward the toes. Bring your forehead to your left knee, or as close to it as possible. Hold the pose for 30–60 seconds.

Contraindications and Cautions

  • To protect your hamstring muscles from damage, always open out the knee of the outstretched leg completely, extending it evenly on all sides. do not allow the thigh of the same leg to lift off the floor.
  • avoid the pose if you have diarrhea because it will aggravate the condition.
  • If your knees are stiff, or if you have osteoarthritis of the knees, practice with a wooden block under the bent knee.
  • If you have a stress-related headache or migraine, practice the asana with a crepe bandage over your eyes.

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