Urdhvamukha Janu Sirsasana (Upward facing bent knee pose) – 6 Benefits

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

  • This asana is a creative adaptation of the classic pose.
  • in this version, the back is erect and the head is tilted back.
  • in Sanskrit, the word urdhvamukha means “facing up.”
  • in this pose, the action of the eyes facing up, synchronized with the upward movement of the head, stimulates the pineal and pituitary glands.
  • This movement also helps to refresh the mind.

Benefits of Urdhvamukha Janu Sirsasana

  1. Relieves lower and middle backaches
  2. Reduces stiffness in the neck tones the kidneys and the abdominal organs
  3. Relieves hemorrhoids massages the reproductive and pelvic organs, improving their functioning
  4. Prevents prostate gland enlargement
  5. Regulates menstrual flow and relieves menstrual disorders
  6. Corrects a prolapsed uterus

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

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, so that the sole of your right foot touches your left thigh.
  • The 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.

Sign up to receive the trending updates and tons of Health Tips

Join SeekhealthZ and never miss the latest health information

Scroll to Top