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.

This asana also known as Upward-Facing Head-to-Knee Pose, is a seated yoga asana that provides a stretch to the back, hamstrings, and hips.

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. Urdhvamukha Janu Sirsasana 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

Here are the of contraindications you should be mindful of while practicing Urdhvamukha Janu Sirsasana

  • 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.

Here’s how to practice Urdhvamukha Janu Sirsasana:

  1. Begin by sitting on the floor with your legs extended in front of you.
  2. Bend your right knee and bring the sole of your right foot to the inner left thigh, allowing your right knee to open out to the side.
  3. Inhale and lengthen your spine, ensuring that both sitting bones are grounded on the floor.
  4. Exhale and hinge forward from the hips, keeping your back straight and leading with your chest.
  5. Reach forward with your hands and gently hold onto your left foot or ankle. If you cannot reach, you can use a strap or towel around the foot for assistance.
  6. As you continue to fold forward, maintain a lengthened spine and avoid rounding your back.
  7. Stay in the pose for 5 to 10 deep breaths, allowing your body to relax and deepen into the stretch.
  8. To come out of the pose, release the hold on your foot or ankle, slowly roll up to an upright position, and extend both legs in front of you.
  9. Repeat the pose on the other side, bending the left knee and bringing the left foot to the inner right thigh.

As with any yoga pose, it’s important to practice Urdhvamukha Janu Sirsasana with awareness and respect for your body’s limits.

If you have any existing injuries or medical conditions, it’s advisable to consult with a qualified yoga instructor or healthcare professional before attempting this pose.

They can provide guidance and modifications specific to your needs.


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