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Janu Sirsasana (Head-to-Knee Forward Bend) :

Updated: 4 days ago

Welcome to the world of yoga, where each pose is not just a physical exercise but a gateway to harmony between body, mind, and spirit. In this journey, we'll delve into the depths of Janu Sirsasana, also known as the Head-to-Knee Forward Bend. This pose may seem simple at first glance, but its benefits extend far beyond mere flexibility.

Janu Sirsasana

Janu Sirsasana, pronounced as "jah-NOO sheer-SHAHS-uh-nuh," is a seated forward bend that stretches the spine, hamstrings, and groins while also stimulating the abdominal organs. The name originates from Sanskrit, with "Janu" meaning "knee," "Sirsa" meaning "head," and "Asana" meaning "pose" or "posture."

Understanding the anatomy behind Janu Sirsasana helps in performing the pose correctly and reaping its full benefits. This posture primarily targets the hamstrings, lower back, and spine. Additionally, it stimulates the kidneys, liver, and abdominal organs, promoting detoxification and digestion.

How to Perform 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 against your left inner thigh.

  3. Inhale, lengthen your spine and exhale as you hinge at the hips to fold forward over your left leg.

  4. Reach your hands towards your left foot or shin, keeping your spine straight.

  5. Hold the pose for several breaths, feeling the stretch along the back of your left leg.

  6. To release, inhale and slowly come back up to the seated position. Repeat on the other side.

Janu Sirsasana

When to do it

Janu Sirsasana can be practiced in the morning to awaken the body and mind or in the evening to release tension accumulated throughout the day. It's best practiced on an empty stomach or at least a few hours after eating.

Preparatory Poses

Include gentle warm-up poses such as Cat-Cow, Downward Facing Dog, and seated twists to prepare your body for Janu Sirsasana.

Follow-up Poses

After performing Janu Sirsasana, follow up with gentle counterposes like Child's Pose or a supine twist to neutralize the spine and relax the body.


Janu Sirsasana is associated with the Svadhisthana (Sacral) chakra, which governs creativity, emotions, and sensuality. Practicing this pose helps to balance and energize the Svadhisthana chakra, fostering emotional stability and creativity.

Sacral chakra


As you enter Janu Sirsasana, silently recite the mantra "Om Shanti," which translates to "peace."

Alignment Cues

  • Keep the spine long and extend forward from the hips, rather than rounding the back.

  • Engage the quadriceps to protect the knees and deepen the stretch.

  • Relax the shoulders away from the ears and draw the navel gently towards the spine.

  • Flex the left foot to activate the muscles along the shin and prevent injury.

Duration of Hold

Hold Janu Sirsasana for 5-10 breaths on each side, gradually increasing the duration as your flexibility improves.


Focus your gaze towards your left toes or straight ahead to maintain balance and concentration.

Physical & Spiritual Awareness

While in Janu Sirsasana, pay attention to the sensations in your body, observing any areas of tension or resistance. Cultivate a sense of surrender and introspection, allowing the mind to quieten and connect with your inner self.

Beginners’ Tips

  • If you struggle to reach your foot, use a yoga strap or belt looped around the sole of your foot to extend your reach.

  • Place a folded blanket or bolster under your hips for added support and elevation.

  • Avoid forcing yourself into the pose; instead, move mindfully and honor your body's limits.

Who should not do it?

Individuals with knee or hip injuries should avoid Janu Sirsasana or practice under the guidance of a qualified yoga instructor. Pregnant women should also modify the pose by separating the legs wider or practicing a supported forward bend.

Who should do it?

Janu Sirsasana is beneficial for individuals looking to improve flexibility in the hamstrings, hips, and lower back. It's also beneficial for those seeking relief from stress, anxiety, and menstrual discomfort.

Benefits of Janu Sirsasana (Head-to-Knee Forward Bend)

  • Stretches the hamstrings, calves, and groins.

  • Stimulates the abdominal organs, improving digestion and elimination.

  • Relieves tension in the lower back and hips.

  • Calms the mind and alleviates stress and anxiety.

  • Enhances flexibility and mobility in the spine.

Variations of Janu Sirsasana (Head-to-Knee Forward Bend)

  • Ardha Baddha Padma Janu Sirsasana (Half-Bound Lotus Head-to-Knee Forward Bend)

  • Parivrtta Janu Sirsasana (Revolved Head-to-Knee Forward Bend)

  • Supta Janu Sirsasana (Reclining Head-to-Knee Forward Bend)

Modifications for Janu Sirsasana

  • Use props such as blocks or bolsters under the extended knee or forehead for support.

  • Place a folded blanket under the sitting bones to elevate the hips and reduce strain on the lower back.

Common Mistakes

  • Rounding the spine instead of lengthening it.

  • Overarching the lower back can strain the lumbar spine.

  • Holding the breath or tensing the shoulders and neck.

Safety and Precautions

  • Avoid forcing yourself into the pose, and respect your body's limitations.

  • If you experience pain or discomfort, gently come out of the pose and reassess your alignment.

  • Consult a healthcare professional before practicing if you have any existing medical conditions or injuries.

Additional Preparation Tips

  • Direction to face while doing this pose and why: Face towards the extended leg to maintain alignment and balance.

  • What to wear for this pose: Wear comfortable, stretchy clothing that allows for freedom of movement.

  • Suitable place and essential oil or fragrance: Practice Janu Sirsasana in a quiet, peaceful space free from distractions. Enhance your practice with calming essential oils such as lavender or chamomile.

  • Music for this Pose: Choose soft, instrumental music or nature sounds to create a serene atmosphere for your practice.

As we conclude our exploration of Janu Sirsasana, remember that yoga is not just about physical postures but a holistic journey toward self-discovery and well-being. Through consistent practice and mindful awareness, may you find balance, flexibility, and inner peace on and off the mat. Embrace the journey, and let your practice unfold organically, one breath at a time.

Happy yoga-ing! Namaste!

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About the Author

Namaste! I'm Pooja Chauhan

A Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of yoga heritage to revive its original teachings to create a significant impact in preserving and sharing culture with the world.

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