Head-to-Knee Forward Bend Pose (Sanskrit: (Jānu Śīrṣāsana / जानुशीर्षासन)
Janu Sirsasana (Jānu Śīrṣāsana) is a seated forward bend which is also called Head to Knee Forward Bend. In Sanskrit, ‘Janu’ means knee and ‘Sirsa’ means head. So, as the name suggests we touch our knee with our head while practicing this asana. It’s a beginner level asana but because of its long list of benefits, even the most accomplished yogis practice it on a daily basis.
Instructions for Doing Head-to-Knee Forward Bend
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Now, bend your left knee to bring your left heel close to the inner side of your right thigh. Make sure the outer side of your left thigh and your left calf are touching the floor. The angle between your two inner thighs should be greater than 90-degrees, but less than 180-degrees. This will naturally happen if you keep your left foot high enough against your right thigh.
- Extend your arms forward in the direction of your right foot and hold your right toe with both your hands. If this is too easy for you, catch the sole or the heel of your foot instead of the toe. Make sure your right leg is stretched throughout the duration of the asana and your spine is not hunched at any given point of time.
- With an exhalation, extend your torso forward and rest your forehead beyond the right knee. If you are able to do this, rest your nose or your chin instead of the forehead. Your forehead (or nose or the chin) can be placed on either side of the knee. At this point, your right foot will try to tilt towards the right side, do not allow that to happen.
- Push your torso forward while keeping your back straight. Your chest should rest against your right inner thigh. Feel the stretch in the entire length of your spine.
- Hold this position for about 30 to 60 seconds, breathing slightly deeper than normal, but without any jerks.
- To release the pose, inhale and come back to step 1’s position.
- Rest for a few seconds and then repeat all the steps with your left leg this time. Hold for another 30 to 60 seconds and then release the asana and relax completely.
Benefits of Doing Janu Sirsasana
- It’s a miraculous asana for your digestive system. It stimulates your liver and spleen and activates your kidneys as well.
- This asana is highly recommended to those suffering from an enlarged prostate gland.
- People with high BP, sinus, insomnia, menstrual disorders, or chronic fatigue syndrome, should also practice this asana regularly to improve their conditions.
- Janu Sirsasana can also help you relieve mild depression and anxiety. It calms your nerves and helps you relax.
- Pregnant women can strengthen their back muscles with the help of this asana. They can practice it till the second trimester of their pregnancy.
Precautions
- Do not practice this asana if you have a knee, spinal, or neck injury.
- It’s best to skip this pose if you have recently recovered from diarrhea or if you have severe lower back pain.
- Also, avoid this asana if you have asthma or a lumbar disc herniation.