What are the health benefits of Janushirsasana

Yoga postures - janu sirsasana (head-to-knee posture).

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Janu Sirsasana is similar to Paschimottanasana, but with only one straight leg. As in the latter position, the head finally rests on the tibia. It's an excellent exercise for keeping bowel peristalsis going. The lower back also benefits from Janu Sirsasana. Although this asana is classified as an advanced practice, beginning yogis will be able to bend more easily in this yoga posture than in paschimottanasana. For many people who are anxious in nature and have high blood pressure, Janu Sirsasana can be a suitable posture for the daily yoga program.


  • Origin of Janu Sirsasana (head-to-knee position)
  • technology
  • Attention points
  • effect
  • Health Effects of Janu Sirsasana (Head-to-Knee)
  • therapy

Origin of Janu Sirsasana (head-to-knee position).

Janu Sirsasana is a regular posture of Hatha Yoga. The word janu comes from Sanskrit and means "knee". Sirsa is Sanskrit for "head". Loosely translated this means: "Bring your head to the knee". According to Sivananda Yoga, it is an attitude for advanced students. An asana that the Gheranda-samhita is not mentioned, but many advantages and has taken a place in many yoga classes. Janu sirsasana (head-to-knee position) / Source: Kenguru, Wikimedia Commons (CC BY-3.0)


Many beginner yogis have fewer problems with this bending than with paschimottanasasa. However, the most important thing is not to bring your head to the knee. Among other things, it is important to stretch the back muscles and how far you can go there without exerting force.
  1. Go in Dandasana with your legs straight and your back straight. Keep your hands on the floor next to your hips, feet together.
  2. Bend your left knee and pull your foot in, pressing your heel into your groin (against the perineum) and propping your foot against the inside of your thigh. Push your knee back as far as you can until your thighs are at least 90 degrees apart while keeping your left knee on the floor (including your right knee).
  3. Extend your arms and grab your right foot. Try to get behind your toes with your fingers. If possible, hold your right wrist with your left hand (behind your foot). If that doesn't work, you can also grab the shin with two hands. You may come across your toes after a few weeks. At some point you will manage to get your hands behind your feet. Make sure you keep your right leg straight.
  4. Exhale, bend forward from your hips, and bring your forehead to your knee. After a long workout, you can probably rest your chin on your shin behind your knee. Make sure that your left knee is on the floor and that you keep your back straight as you bend over.
  5. The variation of this posture is to let your head rest alternately to the left and right of the knee on the floor.
  6. Remain Sirsasana for about half a minute to a minute in January. Breathe calmly with full yoga breathing. Come back to Dandasana in reverse order and repeat Janu Sirsasana with your left leg straight.
  7. Relax in Savasana.

Points of attention.

It is often forgotten to keep the knee of the bent leg on the floor and to make the angle between the straight and bent leg as large as possible. Do not force movement! Bend over a convex back, so always bend over from them Hips up to the knee. OM symbol / Source: Brenkee, Pixabay


Janu Sirsasana has many benefits. Many yoga practitioners who have included this asana in their exercise regimen seem to suffer less from fatigue. Janu sirsasana also stimulates the appetite. Menstrual cramps like headaches also decrease. In this regard, the health benefits are similar to those of paschimottanasana. Kundalini However, be careful with knee injuries. So don't force anything and, if necessary, place a blanket or pillow under your bent knee. That gives additional support at the beginning. According to the initiates, this asana produces the Kundalini. Those who wish to live in a celibate way will benefit from janu sirsasana.

Health Effects of Janu Sirsasana (Head-to-Knee).

Janu Sirsasana is part of the Yoga practice based on the teachings of Iyengar and Sivananda.


Janu sirsasana is therapeutic and supportive, but not necessarily Healing effect Among other things, the following complaints, complaints and disorders:
  • Weak hamstrings, weakened muscles of the shoulders and back.
  • Constipation (decreased bowel peristalsis).
  • Bad appetite (this asana stimulates digestion).
  • Restlessness, anxiety, stress and mild depression.
  • Menstrual pain.
  • Menopausal symptoms such as headache.
  • High blood pressure (therapeutic).
  • Cold symptoms (sinusitis).
  • This asana stimulates kidney and liver function.