“Yoga develops the body and mind. It has many physical and mental benefits. that’s why it is very beneficial to stay healthy.”

In the busy times of today, many people are tense together 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.

Janu Shirshasan is a part of Ashtanga yoga. It is a seated twisting and forward bending asana. Although it is similar to the Sirsasana.

The name Janusirsasana is derived from Sanskrit words. there Janu means Knee and Sirsh 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. described in Krishnamacharya’s. he was one of the most influential yoga teacher OR the father of modern yoga.

Head to Knee Pose is, as the name suggests, a seated twisting yoga pose that re-energize the body, enhances the flexibility of thighs, hamstrings, thighs, hip joints, back, hands and shoulders. and it is a challenging posture, especially for men. Which aids in semen also, it 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).

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

How To Do Janusirsasana (Head to Knee Pose)

  • To come in 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.
  • Then, exhale and bend forward from the base of the hip and slowly bring your hands down towards the left foot sole with the arms fully extended, lengthen. grab the left toe with your palm.
  • extend forward from the groins as much as you can comfortably. and try to touch the thighs first, the head last. make sure your forehead eventually touching your knees.
  • Keep the back relaxed.
  • 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.

Benefits of Janusirsasana (Head to Knee Pose)

  • If you are suffering from kidney disease or you have become infected with urine then you should regularly practice Janusirsasana as well as medication.
  • By regular practicing, of Janusirsasana calms the mind, brings down the anxiety levels and also relieves mild depression.
  • It also stimulates the various organs of the body as well as deeper stretch.
  • Janusirsasana helps in symptoms related to the sciatic nerve and reduces sciatica pain.
  • It brings the great stretch to the shoulders, spine, hamstrings, neck, and eventually improving the flexibility too.
  • During pregnancy, it also strengthens the back muscles.
  • Improved in the digestion process.
  • It is the best way to release the symptoms during the menstrual cycle and reproductive organs are stimulated too.
  • Function as a preparatory pose for meditative pose and forward bending poses.
  • It is a challenging posture, especially for men. Which aids in semen and curing impotency too.
  • Head to Knee Pose also beneficial for suffering from high blood pressure, sinusitis, insomnia, headaches, anxiety, and fatigue.

Preparatory Poses

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 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 practicing, if you if uncomfortable, exit the pose and again practicing under the expert or yoga teacher.


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