Janu Sirsasana or Head To Knee Pose – Steps and benefits

Janu Sirsasana or Head To Knee Pose – Steps and benefits

What’s inside ?

  • How to do Janu Sirsasana or head to knee pose?
  • How to control your breathing during this asana?
  • Benefits of Janu Sirsasana or head to knee pose
  • Contra-indications of Janu Sirsasana

Performing Janu Sirsasana or head to knee pose with the Starting position as: 

  1. Sit down with legs stretched out, spine straight and hands on the sides of the hips.

Entering the posture of Janu Sirsasana

  1. Bend your left knee and bring the left foot in between the thighs.
  2. The heel touching the perineum and toes or the upper part of the soul touching right thigh- knee on the mat. Leg relaxed.
  3. Now gently raise both arms over the head, lock the fingers and stretch. 
  4. Gently while stretching the arms and the spine, bend forward from the lower back bringing the chest closer to the right thigh. 
  5. As you reach down, release the fingers and hold the toes of the right foot (mainly the big toe).
  6. Try to bend both elbows thus helping to get the head closer to the knee and chest closer to the thigh. 
  7. Hold the posture for a few breaths. 

Coming out of the posture:

  1. Release the right toe and once again lock the fingers, stretch the arms. 
  2. Keeping the spine straight, slowly and gently raise both arms up over the head stretching out towards the ceiling. 
  3.  Now release hands and bring the arms to the sides of the body. 
  4. Stretch left leg straight and relax. 

Continue from the other side. Left leg stretched and right knee bent. 


  1. Inhale while taking both arms up, lock the fingers
  2. Exhale while bending forward towards the right leg.
  3. While holding the posture- take long and deep breaths in and out 
  4. While coming out of the posture- Inhale while you raise both arms up towards the ceiling 
  5. Exhale while relaxing the arms. 


  1. To the spine while stretching arms.
  2. To the spine and lower back while stretching and bending forward. 

Benefits of Janu Sirsasana or head to knee pose:

  1. This asana stretches the spine and hamstrings muscles. 
  2. Tones and massages the entire abdominal and pelvic region and glands. 


People with Slip disc or lower back issue, sciatica or hernia should not do this asana

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