Janu Sirsasana: Knee-Head Pose

In Sanskrit, ‘Janu’ refers to knee and ‘Sirasa’ refers to head. In this janu sirsasana, also known as knee-head pose, the head is placed on the knee of one of our stretched legs while the other leg remains folded at the knee. Experts suggest that this asana can help in opening and stretching our hamstrings and back, thereby promoting their flexibility. This pose can also be effective in reducing weight as it can dissolve fat from your hips and stomach.
Janu Sirsasana

How to Practice Janu Sirsasana?
  • You can start this asana by sitting straight on the floor with both legs extended in front.
  • You may want to bend one of your legs in such a way that the heel rests close to your groin.
  • Breathe in and lift your arms over the head.
  • While breathing out, slowly start bending forward keeping your back straight. You may try to avoid bending at the hips.
  • Slowly lower your arms to hold the toes of the stretched out foot. Then rest your head on the knee.
  • Stay in this position for 10-40 seconds.
  • Breathe in and slowly come to your original position.
  • Repeat this pose with the other leg.

Janu Sirsasana can stimulate our spleen and liver, thereby promoting digestion and treating constipation. While doing this asana, you may not want to overstretch yourself as this can cause strain. You may also want to avoid this asana if you have blood pressure, chronic or acute back or neck problems. This asana can aggravate such conditions.

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