Sanskrit Name – Janu Sirsasana
Sanskrit Name Meaning – Janu – Knee, Sirsa - Head, Asana - Pose
Type of Asana – Seated Forward Bend Yoga Pose
Target Areas – Lower Body
WHAT IS HEAD-TO-KNEE POSE (JANU SIRSASANA)?
Head-to-Knee Pose (Janu Sirsasana) is a seated forward bend Yoga pose. It helps calm your mind and stretch your body.
DO NOT PRACTICE HEAD-TO-KNEE POSE (JANU SIRSASANA) IF:
You’ve injured your back or knee
You have a slipped disc or a hernia
You have asthma
BENEFITS OF HEAD-TO-KNEE POSE (JANU SIRSASANA)
Stimulates abdominal organs
Relieves feelings of anxiety and fatigue
HOW TO PRACTICE HEAD-TO-KNEE POSE (JANU SIRSASANA) IN 3 EASY STEPS
Start in Staff Pose (Dandasana). Bend your right knee and place the sole of your right foot onto your left inner thigh. Inhale and lengthen your spine.
Fold down towards your left leg and keep your back straight. Hold on to the outer edges of your left foot.
Hold the pose for as long as you feel comfortable and then repeat on the other side.
HEAD-TO-KNEE POSE (JANU SIRSASANA) VARIATION – USE A STRAP
Wrap the sole of your foot with a strap / belt of the leg extended on the floor. Pull on the floor and do not round your back.
Downward Facing Dog Pose - Adho Mukha Svanasana
Bound Angle Pose – Baddha Konasana
Reclining Hand-to-Big- Toe Pose - Supta Padangusthasana
FOLLOW UP POSES
Hero Pose – Virasana
Fish Pose – Matsyasana
Upward Plank Pose - Purvottanasana