Janu Sirsasana

Janu Sirsasana is a seated forward bend yoga posture, also known as the head-to-knee pose.

Overview

Janu Sirsasana, meaning “head-to-knee posture,” is an asymmetric seated forward fold where one leg is extended while the other is bent with the foot against the inner thigh. It provides a focused stretch along one side of the body.

Method/Content

The practitioner sits with the right leg extended and the left foot placed against the right inner thigh. The torso turns to face the extended leg and folds forward from the hips, bringing the head toward the knee. The hands reach for the foot, ankle, or shin. The posture is held for 30 seconds to 2 minutes on each side, maintaining steady breathing.

Purpose/Benefits

Janu Sirsasana stretches the hamstrings, spine, and shoulders while stimulating the liver and kidneys. It improves digestion and is said to relieve mild anxiety and fatigue. The asymmetric nature of the posture helps identify and correct imbalances between the left and right sides of the body.

Verification Notes

• Described in Hatha Yoga Pradipika, Chapter 2
• Should be avoided by those with knee or lower back injuries
• A slight bend in the extended knee is acceptable for beginners