Janu Sirsasana जाणु शीर्षासन

Janu Sirsasana जाणु शीर्षासन (Head-to-Knee Pose) is a seated forward bend with three main variations (A, B, and C). While the general principles are similar, each variation has a unique leg position that targets different areas of the hip and ankle.

How to do Janu Sirsasana

Janu Sirsasana A (Standard Variation)

  1. Start in Dandasana (Staff Pose), sitting with both legs extended straight in front of you.
  2. Bend your right knee and place the sole of your right foot against the inner thigh of your left leg. The outer edge of your right foot should be flat on the floor, and your right knee should point out to the side.
  3. Square your torso to face your left leg.
  4. Inhale to lengthen your spine, and as you exhale, hinge forward from your hips over your left leg. Keep your back straight, avoiding rounding.
  5. Reach for your left foot with both hands, or place your hands on your shin or a yoga strap if you cannot reach your foot.
  6. Hold for several breaths, then inhale to return to an upright position and repeat on the other side.

Janu Sirsasana B (Variation)

  1. Begin in Dandasana. Bend your right knee and bring your foot back so that your heel is positioned directly under your perineum (the area between the anus and genitals).
  2. Sit directly on your heel, keeping the top of your foot and shin flat on the floor.
  3. Square your torso to face your left leg.
  4. Inhale to lengthen your spine, and on the exhale, fold forward over your left leg.
  5. Hold for several breaths before releasing and switching sides.

Janu Sirsasana C (Variation)

  1. Begin in Dandasana. Bend your right knee and place the ball of your foot on the floor with your toes pointing forward and your heel lifted.
  2. The heel should be close to your pelvis.
  3. With your heel off the floor, fold forward over your left leg, keeping your back straight.
  4. Reach for your left foot with your hands.
  5. Hold for several breaths and then release and switch sides.

Benefits of Janu Sirsasana

  • Deep Hamstring Stretch:
     All variations provide an intense stretch for the hamstrings of the extended leg.
  • Hip and Groin Opening:
    The bent leg in each variation helps to open the hip joint and stretch the groin muscles.
  • Spinal Flexibility:
    The forward bend lengthens the spine, improving flexibility in the lower back and promoting better posture.
  • Calming Effect:
    As a forward bend, Janu Sirsasana calms the nervous system, helps to relieve stress and anxiety, and can be beneficial for those with insomnia.
  • Organ Stimulation:
    The compression of the abdomen in the forward fold can stimulate the digestive and abdominal organs.

Contraindications of Janu Sirsasana

Avoid or modify this pose if you have:

  • Knee Injuries:
    The pose puts significant pressure on the bent knee. If you have a knee injury or chronic knee pain, use caution and place a folded blanket or bolster under the knee for support.
  • Lower Back Injuries:
    Individuals with a herniated disc, sciatica, or severe lower back pain should avoid this pose or practice with a very straight back, bending only slightly from the hips.
  • Diarrhea or Asthma:
    The abdominal compression can be uncomfortable or problematic for these conditions.
  • Pregnancy:
    The deep forward fold is generally not recommended for pregnant women, particularly in the later stages, as it puts pressure on the abdomen.

Anatomy (Muscles involved)

Janu Sirsasana engages and stretches a wide range of muscles and joints:

Muscles Stretched:
Hamstrings, gluteus maximus, calves, and muscles of the spine (erector spinae).

Joints Targeted:
Hips (external rotation on the bent leg side), knees, and ankles.


Muscles Strengthened:
 The core muscles are engaged to stabilize the torso, and the quadriceps of the extended leg are engaged to protect the knee.