Urdhvamukha Janu Sirsasana (Upward facing bent knee pose) – 19 Effective Benefits

What is Urdhvamukha Janu Sirsasana (Upward facing bent knee pose)

Urdhvamukha Janu Sirsasana is a creative adaptation of the classic pose.

What does Urdhvamukha Janu Sirsasana means in Sanskrit?

  • In Sanskrit, the word “urdhvamukha” means “facing up.
  • The back is erect and the head is tilted back in this Yoga Asana.
  • This Yoga pose helps the best to refresh the mind
  • This Yoga pose makes the action of the eyes facing up, synchronized with the upward movement of the head, hence stimulates the pineal and pituitary glands.

Benefits of Urdhvamukha Janu Sirsasana

  1. Relieves lower and middle backaches
  2. Urdhvamukha Janu Sirsasana stretches the spine, shoulders, arms and hamstrings.
  3. Reduces stiffness in the neck
  4. The best asana to get relief from the sinus problems
  5. This Yoga Pose tones the kidneys and the abdominal organs
  6. Urdhvamukha Janu Sirsasana Improves the digestion.
  7. This Yoga Pose works best for the ones suffering from sleeplessness (insomnia)
  8. If you want to improve your flexibility, then this Yoga Asana is the best one for You.
  9. Relieves hemorrhoids massages the reproductive and pelvic organs, improving their functioning
  10. This yoga asana calms the mind
  11. The best yoga asana for the ones suffering from high blood pressure
  12. Prevents prostate gland enlargement
  13. This yoga asana helps in stimulation of the ovaries and uterus.
  14. This Yoga asana massages the abdominal organs especially the liver, spleen, pancreas and kidneys.
  15. This Yoga Pose helps in relieving the stress, anxiety and fatigue.
  16. If you have the menstrual discomfort, then this is the best asana for you.
  17. Regulates menstrual flow and relieves menstrual disorders
  18. Corrects a prolapsed uterus
  19. This yoga pose is highly recommended for the ones suffering from infertility problems,

Contraindications and Cautions

  • Excessive tiredness
  • Low blood pressure
  • stress related headaches
  • Migraines
  • Eye strain
  • insomnia
  • diarrhea
  • if you have osteoarthritis of the knees, place a block under your bent knee.

How to do Urdhvamukha Janu Sirsasana – Step by step Instructions

PROPS A Mat, A Blanket and a Yoga Belt

  • The blanket supports the buttocks.
  • The belt helps those who are overweight, or have stiff backs and find it hard to reach their feet.
  • It also intensifies the stretch.

Step 1

  • Spread a mat on the floor and place a folded blanket on it.
  • Then sit in Dandasana on the blanket.
  • Bend your right knee and make sure that the sole of your right foot touches your left thigh.
  • Remember, your right heel should rest against the groin.
  • Loop the belt around your left upper heel.
  • Pull strongly on the belt and lift the torso.

Step 2

  • Straighten and stretch both arms.
  • Press both thighs and the bent knee down on the floor.
  • Tighten your grip on the belt, and stretch your spine up.
  • Tilt your head back, breathing evenly.
  • Hold the pose for 20-30 seconds.
  • Repeat the pose on the other side.


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