What Are The Benefits of Janu Sirsasana Yoga ?

The science of Yoga was discovered thousands of years ago in India. Saints and sages spread the light of Yoga all over the world. It is his contribution that, today no one can deny the importance of Yoga which makes the human race healthy, capable and strong. Now the whole world has not only accepted this thing but has also recognized it. But, it is not that all Yoga poses were discovered thousands of years ago. Science is really a process of continuous learning and knowing. This is the reason that some Yoga poses have been discovered even in the 20th century. The purpose of the discovery of these poses was to meet the needs arising out of the changes in the lifestyle of humans. For this reason, the great Yoga experts of India discovered the pose named ‘Janu Sirsasana’. It can also be called the newest discovery of Yoga science or the newest Yoga Pose. Three big Yoga experts of India have not only given it a place in their books but have also praised it a lot. Therefore, in this article, we will give information about what is Janu Sirsasana Yoga, the benefits of doing Janu Sirsasana Yoga, the right way to do it, methods and precautions.

What Does Janu Mean In Janusirsasana ?

Janu Sirsasana is actually a Sanskrit word. This word is made up of three words. The first word ‘Janu’ means knee. The second word ‘Sirsa’ means head. At the same time, the meaning of the third word ‘Asana’ refers to the posture, position or posture of sitting, lying or standing.

Janu Sirsasana was first noticed in the 20th century. It is first mentioned in the book “Yoga Makaranda” by Yoga guru Krishnamacharya, written in the year 1934. Later his disciples B.K.S.Iyengar wrote the book Light on Yoga. This posture has also been mentioned in the book Ashtanga Vinyasa Yoga by Pattabhi Joyce. Both these books are called the Bible of Modern Yoga Science.

Janu Sirsasana Yoga is considered to be a beginner-level or easy posture. It is done in Ashtanga Yoga style. It is recommended to do this for 30 to 60 seconds with one leg. It is repeated only once.

What Are The Benefits of Janu Sirsasana Yoga ?

With the practice of Janu Sirsasana Yoga heel, thighs, shoulder, shin, Hand, Back, etc. becomes strong. Regular practice of Janu Sirsasana Yoga gives not only health but also many general benefits to the body.

1) Strengthens And Stretches

This Yoga is done by bending forward at the hips. During this, the head is touched till the knee or beyond. This gives a great stretch to the shoulders, spine, hamstrings, neck, abdominal muscles and groin. Stretching these muscles helps in making them stronger. It also improves the flexibility of the body.

2) Stimulates Many Parts of The Body

By applying pressure on the soles of the feet with the hands, there is pressure on many points present on the soles and hands. These points are considered very important in acupressure therapy. These points can stimulate different parts of the body. This type of pressure increases stimulation in the liver, pancreas, kidney, stomach and spleen.

3) Improves Digestion

Since in this Yoga, the lower part of the abdomen is pressed towards the thighs to reach up to the knee or above the forehead. This puts tremendous pressure on the stomach. Due to this pressure, the internal organs of the stomach start stimulating, it also helps a lot in the digestion process.

4) Relaxes The Mind And Brings Down The Anxiety Levels

Yoga performed by leaning forward or Forward Bend Pose calms the mind. The same applies to Janu Sirsasana Yoga or Head to Knee Pose. In this Yoga, rest is done by bringing the head down and touching it with the knees. Due to this, a feeling of deep peace starts in the body in no time. However, it takes some time to practice and breathe rhythmically. But once mastered the peace of body and mind will gradually reduce the anxiety of body and mind.

5) Reduces Sciatica

Janu Sirsasana Yoga helps in symptoms associated with sciatica nerves. With frequent exercise and slow breathing, the supply of fresh blood to the sciatic nerves increases. In this way, the pain in the lower back and outer part of the leg can be reduced.

6) Improves Flexibility of The Lower Back and Spine

In this posture, by bending forward with the flexion of the hip, the jammed lower part of the back also opens up. By bending in this way, there is a strain on the muscles around the waist. The flexibility of the entire spine improves. The importance of this flexibility is also because a strong back and flexible spine are needed to perform most of the Yoga poses.

7) Fresh Blood To The Chest And The Lungs

It is very important to take long breaths to practice Janu Sirsasana. This increases the supply of newly formed blood to the diaphragm. The new blood increases the working capacity of the lungs and chest. The chest remains clean and strong.

8) Works Great For Runners

By doing this Yoga, the hamstrings are stretched and the hips get a deep stretch. If you run, then after running, the practice of this Yoga gives relief to tired hamstrings. Apart from this, even before running, this Yoga helps to open the hamstrings. Apart from this, those running can practice this Yoga before and after running.

9) Balance And Harmony In The Body

While doing this Yoga, there is an equal stretch on both sides of the hips. While balance has to be made in the lower back. In most such cases, it turns out that one part of the lower back or one part of the hip is more flexible than the other. By doing this Yoga, the hard part of the lower back and the hips start to balance and their combination becomes better.

How Can I practice Janu Sirsasana Yoga ?

Gradually increase the practice to perform Janu Sirsasana. Never practice this Yoga in case of discomfort. Never put pressure on the shoulders or knees. Always make sure that you have warmed up and your core muscles have been activated. If at any point in time you feel any kind of discomfort or pain, do not put any pressure on yourself. Slowly stop practicing Yoga and relax. If you are doing this Yoga for the first time, then also practice this under the supervision of a qualified Yoga expert.

Step By Step Instructions

1) Straighten the back on the Yoga mat and sit in Sukhasana.

2) Extend the left leg out from the hip joint.

3) Bend the right knee inward.

4) Place the sole of the right foot on top of the inner part of the left thigh.

5) Press the right foot and knee comfortably on the floor.

6) At this time the chest and navel should be with the left leg.

7) This will bring the upper torso into the perfect position.

8) Support by keeping both hands near the hip.

9) Take a breath in. Extend the abdomen and torso towards the head.

10) While exhaling, hold the heel of the foot with both hands.

11) If the hand does not reach, then hold it anywhere below the knee.

12) Try not to force it at all, it can hurt the spine.

13) Remain in this position. Keep taking deep and slow breaths in and out.

14) While inhaling, release the feet with the hands.

15) Lift the torso and straighten the right leg.

16) Rest for a few seconds.

17) Now do the same Yoga with the right leg.


1) Janu Sirsasana should be practiced only in the morning. But if you are doing this Yoga in the evening, then you must take your meal at least 4 to 6 hours before.

2) It is also important to make sure that before doing the Yoga, you have defecated and the stomach is completely empty.

3) Do not do this Yoga if there is a pain in the spine.

4) This Yoga should not be done even if there is a serious illness.

5) Do not do this Yoga if there is a problem of diarrhea and asthma.

6) Janu Sirsasana Yoga should not be done when there is a pain in the neck.

7) Do not raise your hand if there is a problem with shoulder pain.

8) If you have knee pain or arthritis, practice only with the support of a wall.

9) Heart and high blood pressure patients should not do this Yoga.

10) In the beginning, do Janu Sirsasana under the supervision of a Yoga trainer.

11) You can also do this Yoga yourself if you have balance.

Now you are aware of all the benefits of Janu Sirsasana Yoga. Do check here the benefits of Shashankasana Yoga.

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