Janu Sirsasana (Head on knee pose) – 16 Important Benefits

What is Janu Sirsasana

Janu Sirsasana also known as Head-to-Knee Forward Bend or Head-to-Knee Pose, is a seated yoga asana that provides a deep stretch to the back of the legs, spine and hips.

Practicing this head-on-knee pose has a dynamic impact on the body and has many benefits.

What does Janu Sirsasana mean in Sanskrit?

In Sanskrit, the word “Janu” means Knee, while “Sirsa” translates as Head.

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

Janu Sirsasana offers several benefits, including stretching and opening the hamstrings, calves, and hips. It also helps to improve flexibility, relieve tension in the lower back, and stimulate digestion.

anu Sirsasana stretches the hamstrings, calves, and lower back. It also helps to improve flexibility in the hips and groin area.

  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. Janu Sirsasana 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. This asana with props is the best effective yoga asana to get relief from cold, asthma or bronchitis
  15. Reduces menstrual cramps and relieves dryness and itching in the vagina
  16. Prevents fibroids and regulates menstrual flow

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

How to do Janu Sirsasana – Step by Step Instructions

Step 1

  • Sit in Dandasana with your feet through it.
  • Sit on your buttock bones.
  • Press your palms to the floor beside your hips and straighten your back.
  • Bend your left leg and bring the heel to your groin.
  • Your toes should touch your right thigh and your legs should be at an obtuse angle.
  • Push the bent knee back.
  • Keep your right leg absolutely straight.
  • Place the bolster across your right calf, and place a folded blanket on top of it for added height.

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 farther 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

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 farther toward the toes.
  • Bring your forehead to your left knee, or as close to it as possible.
  • Hold the pose for 30-60 seconds.
  • INTERMEDIATES Try to rest your nose on your knee, then your lips, and finally, rest your chin on your leg, just beyond the kneecap.

Coming out of the Pose

  • Inhale, then lift your head and torso slightly.
  • After a few seconds, release your hands and sit up.
  • Stretch out your right leg and sit in Dandasana.
  • Now repeat the pose on the other side.

Advanced Work in this Yoga Pose

  • When you are holding this pose, your sternum and abdomen should rest on the left thigh as though the leg and torso were one.
  • One side of your back and torso might stretch more than the other—this is
    usually the same side as the outstretched leg.
  • Be conscious of this, and try to equalize the stretch on both sides.
  • Keep your elbows out, widening them to increase the expansion of your chest.

Contraindications and Cautions

Here are the Contraindications and Cautions of Janu Sirsasana

  • 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.

As with any yoga pose, it’s important to listen to your body and practice with awareness. If you have any pre-existing medical conditions or injuries, it’s recommended to consult with a qualified yoga instructor or healthcare professional before attempting this or any other yoga pose.


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