In Sanskrit “Janu” means “Knee” and “Sirsha” means “Head”. The English name of this asana is “Head-to-knee Pose”.
Position : Sitting
Type : Forward Bend
Spiritual Awareness : Mooladhar, Sahasrar, Ajna chakras
Physical Awareness : Back, hamstrings, abdomen, shoulders, stretch in the kidney area.
Dosha Suitability : Vata
Introducery Asanas : Chakki Chalanasan, Uttanasan
- Sit with the legs outstretched and the feet together.
- Bend the left legs, placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh.
- Keep the left knee on the floor.
- Place the hands on top of the right knee. Keeping the spine straight and the back muscles relaxed . Inhale. This is the starting position.
- Exhale, slowly bend forward, sliding the hands down the right leg and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
- Try to touch the knee with the forehead. This is the final position. Keep the back relaxed. Do not over strain.
- Hold the position for as long as comfortable retaining breath or breathing normally if the final position is held for a longer time.
- Inhale, return to the starting position and rest the hands on the knees.
- Change the sides and repeat with the rightleg bent and the left leg straight.
- Practice upto 5 times with each leg.
Followup Asanas: Paschimottanasana.
Spotlight effects: Back, hamstrings, abdomen, shoulders.
- Preparatory pose for Paschimottanasana.
- Loosens up the legs in preparation for meditation asanas.
- Stretches the kidneys area.
- Improves the digestive system and stimulates liver and kidneys.
- Stretches the spine, shoulders, hamstrings, groins.
- Stimulates the ovaries and uterus.
- Improves functions of intra-abdominal glands.
- Improves respiratory process.
- Improves flexibility of lumbar area, hips, and back side of thighs and calves.
- Tones the spinal nerves and improves blood circulation in the back.
- Improves alignment of vertebral column.
- Removes fat from hips, abdomen, and thigh.
- Calms the brain and helps to relieve stress and mild depression.
- Improves digestion.
- Helps with sluggish liver.
- Helps to relieve the symptoms of menopause and menstrual discomfort.
- Soothes headache and anxiety and reduces fatigue.
- Therapeutic for high blood pressure, infertility, insomnia, and sinusitis.
- Also helps with diabetes, colitis, and kidney problems.
Precautions and Contraindications:
- Do not bend the knees or arch the spine while trying to bring the forehead forward.
- Slipped disk.
- Any recent abdominal surgery.
- In case of back injury or sciatica, perform this pose only under the supervision of an experienced teacher.