Seated Forward Bend • Beginner
Janu Sirsasana
Head-to-Knee Pose
About Janu Sirsasana
Janu Sirsasana addresses each hamstring and hip individually with gentle forward folding.
How to Perform Janu Sirsasana
- Sit in Dandasana. Bend right knee, placing sole against inner left thigh.
- Turn torso slightly toward extended left leg.
- Inhale arms up; exhale fold forward over left leg from hips.
- Hold left foot or shin for 5-8 breaths, then switch legs.
Key Benefits
- Stretches spine, shoulders, hamstrings, and groins.
- Stimulates liver and kidneys.
- Soothes mild anxiety and headaches.
Breathing Guidance
Slow rhythmic breaths expanding back ribcage on each inhale.
Precautions & Safety
Do not force head to knee; focus on lengthening spine over thigh.
Tips for Beginners
Use a strap around the foot to maintain relaxed shoulders.