Janu Sirsasana Steps, Benefits, Variations, Precautions and Contraindications

What is the meaning of Janu Sirsasana?

Janu Sirsasana is a sitting yoga pose, known for many important health benefits due to its adequate stretching and twisting. Janu Sirsasana wherein Janu means ‘Knee’ Sirsa means ‘head’ and asana indicates ‘pose’. If we discuss the anatomy of the pose, the neck, lower back, hips and hamstrings experiences the adequate stretching. This yoga pose is not only about stretching, compressing and twisting your body, in facts, the practice of it clams your mind and body.

Janu Sirsasana Steps, Benefits, Variations, Precautions and Contraindications
Janu Sirsasana

Different names of Janu Sirsasana

  • Head-on-knee Pose
  • Head-to-knee forward bend
  • Seated head to knee pose
  • Head on knee forward bend

Janu Sirsasana precautions

  • While performing the pose, pelvic muscles followed by spinal muscles should be used.
  • Better to elevate your pelvis by using blanket or pillow.
  • Appropriate stretching is desired while performing the pose to avoid injury.
  • Any kind of aggression shouldn’t be in the pose as it may create injury.
  • While performing the pose, try to make your spine straight.
  • One should feel stretching in the muscles instead of pain.

Janu Sirsasana contraindications

The people with the following conditions shouldn’t do Janu Sirsasana.

  • Asthma
  • Diarrhoea
  • Knee injury
  • Lower back injury
  • Lumber disc herniation

Preparatory pose

  • Adho Mukha Svanasana (Downwad Facing Dog Pose)
  • Baddha Konasana (Bound Angle Pose)
  • Uttanasana (Standing Forward Bend)
  • Tree Pose

How to do Janu Sirsasana Step by step

  • Sit in Dandasana.
  • Bend your right leg and make touch the sole of the right leg to the perineum while keeping the left leg straight and stretched.
  • Inhale, raise your both hands overhead.
  • Exhale and bend forward, try to grasp your left leg toes with your hands.
  • Do more exhalation, bend your body towards the left leg knee and ensure to touch the nose with the left knee.
  • Maintain this position initially for 20-30 seconds with normal breathing.
  • Inhale, bring your head up, and arms overhead.
  • Exhale, bring your hands to the sides of your body and relax.
  • The same procedure can be repeated with your right leg.

Follow-up poses

  • Setu Bandhasana
  • Supta Vajrasana

Variations-Modifications and Props

These props and modifications will help you to bend forward, especially the beginners.

  • Strap: Wrap a yoga strap around just the below of the stretched right leg toes. Doing this, the hamstring and spine will experience suitable stretching and facilitates forward bending.
  • Cushion: Placing cushion under the knee of the folded leg also helps in doing the pose.
  • Blanket: Placing blanket under the hips also helps forward bending by preventing the rounding of the lower back.

Janu Sirsasana health benefits

  • Known as a flexibility yoga: It provides adequate stretching to the hips, hamstrings, groins, neck and shoulder, thus make muscles stronger.
  • Improves digestion: During the practice of the pose, the abdominal region experiences huge pressure on the organs. Consequently, ensure better hormones and acid production.
  • Stimulates the reproductive organs: It give suitable massage to the ovary, testes, kidney, uterus, etc. Thus, helps to balance hormonal equation and also led to detoxification of the body.
  • Improves posture: Those who do work of prolonged sitting, experience of postural defects. The practice of the pose helps to correct this.
  • Removes fatigues: It calms down the mind and body, and help to combat depression and fatigue.

Top facts about Janu Sirsasana

  1. It is pronounced as JAH-new shear-SHAHS-anna.
  2. It is one of the best yoga poses to give wonderful stretching to the hamstrings and groin regions.
  3. It is the pose that helps to overcome from stiffness and lead you towards toned body.
  4. Its forward fold yoga.
  5. It targets the lower body.

Beginners’ tip

It is little bit difficult for the beginner to do the pose technically right as it involves immense stretching, twisting and compressing. However, one should try to bend forward as per one’s capacity. Never, try to touch the nose with your knee in the initial phase. If feeling pain doing this, come out of the pose.



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