In the modern era, many people are tense with physical problems, and especially working people. It is okay for these problems to happen for a while, but if it persists, the situation of depression becomes. To get rid of these problems, you should practice Janusirsasana.

Janusirsasana is a part of Ashtanga yoga. It is a seated twisting and forward bending asana.

The name Janusirsasana is derived from Sanskrit words. there Janu means Knee and Sirs stand for Head and Asana mean yoga posture. whose meaning has inspired the name ‘Head to Knee Pose‘.

In this Yogasana, touch the head with knee, hence it is also called Head to Knee Pose. There are three main variations of Janusirsasana.

The modern yoga pose Janusirsasana is first seen in the 20th century that is described in Krishnamacharya’s. He was one of the most influential yoga teachers OR the father of modern yoga.

Head to Knee Pose is, as the name suggests, a seated twisting yoga pose that re-energizes the body, enhances the flexibility of thighs, hamstrings, thighs, hip joints, back, hands, and shoulders. And is a challenging posture, especially for men. It aids in semen also and is very beneficial to relieve anxiety.

Janusirsasana is also known as Ardha Paschimottanasana. we can be practiced as a preparatory pose before practicing Paschimottanasana (Seated forward bend).

Janusirsasana Quick Facts

Sanskrit Name: Janu Sirsasana
IAST: jānu śīrṣāsana
Meaning: ‘Janu‘ means ‘knee’, Sirsa is ‘head’, and ‘asana’ means ‘pose.’
English Name: Head-on-knee Pose, Head-to-knee forward bend, or Seated head to knee pose.
Yoga Level: Beginner
Position: Sitting
Type: Forward-Bend, Side-Bend, Twist, Stretch
Focusing Chakra: Solar Plexus (Manipura Chakra), Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara Chakra)

So let us now learn the way of doing Janusirsasana and its benefits.

How To Do Janusirsasana (Head to Knee Pose)

  • To come to Janusirsasana first of all, you need to sit in Dandasana (staff pose). With the legs stretched out in front of you, keeping the feet together and back straight. Make sure your knee cap should be pointing towards the ceiling. (In this position you can use a blanket under your buttocks if necessary. )
  • Now, Inhale and bend your right knee. bring the bottom of the right foot against the inner part of the left thigh as much as you can comfortably.
  • Keep the right knee on the floor and pressed on the floor. In this position, you can use a folded blanket to support if your right knee doesn’t press comfortably on the floor.
  • After that exhale and bring the torso slightly to the left and lifting the torso left.
  • Inhale, lift both hands above the head, pull it.
  • Exhaling slowly, bend your torso to the left, bringing your left hand in towards the inside of the thigh. Place the left elbow on the floor and hold the leg.
  • Lean over to reach your left foot with your right hand. Keep in mind that the right hand should not be kept above the head or ear, the right elbow should be raised above the ear.
  • Look to your right.
  • You can just stay here, in the final position for a few seconds or as long as you feel comfortable, breathing normally.
  • To come out from this position, inhale and lift the head, release the hands and bring them back.
  • Repeat the same instructions with another leg.

Preparatory Poses

Follow-up Poses

Benefits of Janusirsasana (Head to Knee Pose)

  1. If you are suffering from kidney disease or you have become infected with urine then you should regularly practice Janusirsasana with medication.

2. By regular practice of Janusirsasana calms the mind, brings down anxiety levels, and also relieves mild depression.

3. It also stimulates the various organs of the body as well as deeper stretch.

4. Janusirsasana helps in symptoms related to the sciatic nerve and reduces sciatica pain.

5. It brings great stretch to the shoulders, spine, hamstrings, neck, and eventually improving flexibility too.

6. It is the best way to release the symptoms during the menstrual cycle and reproductive organs are stimulated too.

7. Head To Knee Pose is also beneficial for suffering from high blood pressure, sinusitis, insomnia, headaches, anxiety, and fatigue.

8. It is a challenging posture, especially for men. Which aids in semen and curing impotency too.

9. Janu Sirsasana helps in reducing the extra fat layer due to heavy contraction in the abdominal muscles.

10. Stimulates the abdominal muscles and aids in digestion that helps in flushing out toxins from the body. It also heals the respiratory system by reducing tension from the ribs and diaphragm muscles.

Precautions And Contraindications

According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.

  • In the case of diarrhea or asthma must avoid this asana.
  • Avoid this pose if you have any back or knee injuries.
  • Pregnant women and fractured bones are also not advised to practice these postures.
  • Don’t practice this pose in case you have osteoporosis as it can lead to an increase in the risk of fractures.
  • During practice, if you if uncomfortable, exit the pose and again practice under the expert or yoga teacher.


Janusirsasana is a challenging asana especially for men.

This asana works amazingly well in stretches the spine, shoulders, hamstrings, and groins as well as stimulates the various organs of the body. Janusirsasana relieves anxiety, fatigue, headache, menstrual discomfort.

Although this asana looks similar to a headstand, it is very different from it.


Feb 21, 2024
Ardha Mandalasana (Half Circle Pose): Basics, Steps, Benefits & More

Ardha Mandalasana Yoga Pose is considered a Intermediate-level ground posture, it encourages the body to open up effectively for spiritual[...]

Feb 21, 2024
Hindolasana (Baby Cradle Pose): Basics, Steps, Benefits & More

Before beginning any yoga practice, make sure you warm up your body with a number of loosening or warm-up exercises[...]

Feb 21, 2024
Vrischikasana (Scorpion Pose): Basics, Steps, Benefits & More

Vrischikasana is an advanced yoga pose described in Yoga, which can be quite challenging. It's a combination of backbends and[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional