The term Janu Shirshasana has been derived from the Sanskrit words 'Janu',
meaning 'knee', and 'Shirash', meaning 'head'. As the name suggests,
the asana focuses on the two body parts. As you perform Janu
Shirshasana, one of the legs is folded at the knee, while the other
one is stretched out at the front. As for the head, it rests on the
knee of the stretched leg. One of the most important asanas
(postures) of yoga, Janu Shirshasana is mainly aimed at helping the
body stretch properly. Apart from enhancing the flexibility of the
body, the asana helps open up the back as well as the hamstrings.
- Sit on the floor, with both the legs extended in the front.
- Now, bend one of the legs, at the knee, bringing the heel of the
foot as close to your groin as possible.
- Keeping your back straight, turn your body slightly, in such a
way that you face out over the leg extended in front of you.
- Start breathing in, while raising your arms above your head, at
the same time.
- As you start exhaling, start moving your torso forward, slowly
and gradually. Again, make sure to keep your back straight
- Try to lift your tailbone and roll forward on your sitz bones,
making sure not to bend at the hips.
- Extend and straighten up your spine, all the while breathing in.
- Now, begin exhaling and roll forward slowly. At this point of
time, using thigh muscles will help your move a bit faster.
- Move forward to the extent that you feel comfortable and then,
lower your arms and hold your foot with both the hands.
- Stay in the position for 2 to 5 minutes, depending upon your
capability and comfort.
- Now, start pulling yourself back, while exhaling all the time.
- Slowly come back to the original position, straighten up and
repeat the asana with the other leg.
- While performing the asana, you may place a pillow under the
bent knee, for comfort.
- Throughout the asana, try to keep your spine as straight as it
is possible for you.
- In case you are a beginner, you can make use of your hands for
the purpose of placing the soles closer to the perineum.
- Those who are not able to touch their knee with their head can
start lowering the torso, gradually, every time they exhale.
- One of the most noticeable benefits of Janu Shirshasana is that
it helps make the back as well as the hamstring quite flexible.
- Those who are suffering from kidney problems will find this
asana to be very beneficial.
- It has been seen that Janu Shirshasana helps stimulates the
liver and the spleen.
- Practicing the asana, on a regular basis, will prove beneficial
for those who suffer from constipation and indigestion.
- For all those who are experiencing enlargement of the prostrate
glands, Janu Shirshasana can provide relief.
- The asana is believed to contribute towards the strengthening of
shoulders, legs and knees.
- Janu Shirshasana not only helps provide relief from joints pain,
but is also beneficial for the people affected by obesity. In fact,
it is especially helpful in reducing flab from the stomach and hips.
Yoga Asanas |
- While performing the asana, make sure not to overstretch your
- The asana should not be performed by those who are suffering
from chronic or recent neck, back problem, high BP or heart problem.