Janu Sirsasana (Head to Knee Pose)

  • Sit with the legs outstretched in front of you (Dandasana).
  • Bend your right knee and place the right foot against the left inner thigh, relaxing the knee down.
  • As you inhale, lengthen the spine and raise your arms either side of your head.
  • Rotate your upper body slightly so you are facing the left leg and then fold forward from the hips as you exhale.
  • Keep your spine long, chest open, and shoulders relaxed.
  • Place your hands down, framing your left leg, or take hold of your ankle or foot.
  • Stay for 5 to 10 breaths.
  • Inhale, as you come out of the pose

Janu Sirsasana (Head to Knee Pose) Benefits:

  • Calms the mind.
  • Stimulates digestion.
  • Stretches the hips, back of the body, and groins.
  • Relieves menstrual discomfort.
  • Stimulates the kidneys and liver.

Janu Sirsasana (Head to Knee Pose) Precautions:

  • Be careful not to pull yourself forcefully into the forward bend (especially if you are using a strap). This will hunch the back and shorten the front of the body.
  • If the back extended knee feels uncomfortable, bend it slightly and place a blanket underneath.
  • Do it more for stretching hamstring and keep the spine straight, if you have any lower back pain.

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