Janu Sirsasana – Yoga Head to Knee Pose

Janu Sirsasana – Yoga Head to Knee Pose


Janu Sirsasana is derived from the combination of the Sanskrit words janu(knee), sirsa(head) andasana (posture or pose). The reason for the name Janu Sirsasana is, this pose resembles the position of the person touching the knee by the head.  It is called as Yoga Head-to-knee posein English.

Preparatory poses for Janu Sirsasana are AdhoMukhaShvanasana, Uttanasana, Supta Padangusthasana, Baddha Koṇāsana, Balasana and Vrksasana. And the Follow-up Pose is Seated forward bends.

Steps Involved:

  1. Start with (Staff Pose / Dandasana).
  2. Inhale; Place the right foot against the left inner thigh by bending the right knee.
  3. Press the top of the left thigh down.
  4. Lengthen the spine and turn the spine a little forward towards the left leg and then bend the hips forward.
  5. Make sure that do not bend the right knee.
  6. Try to hold your foot.
  7. Beginners may find this difficult. But they can hold ankle, knee or wherever theirhand reaches on the leg.
  8. If you can hold your foot, then slowly try to hold the right wrist with the left hand and bind around the left foot.
  9. Hold this position for fewseconds (30 to 60 seconds).
  10. Inhale; Exit the pose.
  11. Repeat all of the above steps with the opposite side.


Stretches the Vertebral column, Groin, Hamstring and Shoulder.

Best pose for relieving depression, stress, fatigue, anxiety, headache, and the symptoms of menopause.

Stimulates the nervous system, reproductive system, endocrine system and urinary systems.

Improves the digestion.

Stimulates the kidneys and liver.

Regulates the menstrual cycle.

Helps to reduce the high blood pressure, sinusitis and insomnia.

Reenergizes the body.

Increases flexibility of the body.

Increases the functions of the kidneys and liver.

To increase the benefits practice JanuSirsasanacombined with Paschimottasana.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Knee Injuries
  • low back injury
  • Diarrhea
  • Asthma

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Beginners can use a strap belt to hold foot with hands.

Do not pull yourself forcefully to hold the foot. Try to hold gradually till you can reach the foot.

Beginners can keep the pillow under the knee and bent the kneesslightly.