Head-to-Knee Forward Bend or Janu Sirsasana
The yoga pose Head to Knee Forward Bend or Janu Sirsasana is a soft position. Especially beneficial for individuals suffering from anxiety. The Janu Sirsasana brings the mind to peace and helps with milder stages of depression.
From a physical point of view, this pose is known to stimulate abdominal organs. With the gentle pressure on the intestine, it helps with constipation.
Janu meaning knee / Sirsa meaning head / Asana meaning pose
How to Perform the Head to Knee Pose
- Sit straight on the floor in Easy Pose. Open your legs creating a comfortable gap.
- Bring the right leg straight in front of you.
- Place your left foot on the inside of your right thigh.
Beginners Tip: If you have some minor knee problems or you have difficulties bringing your knee totally to the ground, use a towel or pillow to support it.
- Bring your right foot in upright position, with your toes looking up.
- Take a deep breath and reach with your hands around your right foot.
- Bring your upper body towards your right knee and exhale.
- Press your head down on your knee and stretch your right leg as far as you can. Pull the toes towards you.
- Relax your head and shoulders. Rest your head entirely on your leg.
- Hold this position for 5 breaths.
- Inhale and raise your body back into straight upright position.
- Repeat the process for 5 times.
Benefits of Head to Knee Pose
- helps with mild stages of depression
- calms the mind and central nervous system
- relieves anxiety
- stimulates kidneys and liver
- relieves symptoms of menopause
- improves digestion
- helps with menstrual pain and discomfort
- helps with headache and migraine
- streches the spine and shoulders
- lowers Hypertension
- improves sleeping problems
Caution – Do not practice Head to Knee Pose with ..
- Knee injuries
- Low Back injury
Yoga Poses for Kidney Health