How to do Janu Sirsasana (Head to Knee Pose) & its Benefits

Are you suffering from depression, stress or anxiety in life? If yes, then this is the perfect pose for you. Janu Sirsasana is a seated deep forward bend pose in primary series of Ashtanga Yoga that helps to relax your mind and calm your brain. In this pose, your head touches the knee in full pose. Janu Sirsasana is also known as Head to Knee pose. But, it has nothing to do with Sirsasana or Headstand. (Featured Photo Credit: Kreg Weiss)

Janu – Knee | Sirsa – Head | Asana-Pose

This asana is pronounced as JAH-new shear-SHAHS-anna, Sanskrit- जानु शीर्षासन. Regular practice will bring necessary flexibility to your body to master this pose. This asana can bring a deep stretch to your hamstring muscles and groins if your practice it correctly. This is a challenging pose especially for men to touch their head to knee and touch their foot, but at the same time, it also teaches you to be patient and dedicated.

Benefits of Head to Knee Pose

  • This pose helps to release stress, depression, and calm your mind
  • Regular practice of this pose helps to relieve a headache, fatigue, and anxiety
  • Stimulates and massages the kidneys and liver
  • Increases flexibility of hamstring muscles, arms, back, thighs, and shoulders
  • Therapeutic for insomnia and high blood pressure
  • Strengthens your stomach organs and improves digestion
  • Improves the function of reproductive organs and relieves menstrual discomforts


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners who are suffering from asthma, spondylosis, heart disease, lumbar disc herniation or diarrhea should avoid this pose. Practice this pose under the guidance of an experienced Yoga teacher if you are suffering from serious back or knee injury.

Steps to do a perfect Head to Knee Pose

Janu Sirsasana
Photo Credit: Get Muscularity
  • Start this pose by sitting on the floor with your spine erect.
  • Stretch your right leg in front of you and bend your left leg.
  • Ensure to place your sole of left leg on the inside of your right thigh.
  • Inhale and lift both your hands. Now exhale, bend forward and bring your head to right knee.
  • Hold the toe of your right leg firmly with both your hands and gaze towards the ceiling.
  • Stay in this pose for as long as you feel comfortable and breathe gently.
  • With each inhalation, lengthen the front torso and with each exhalation bend further.
  • To release the pose, inhale, lift your torso and raise your both hands.
  • Now exhale, extend your left leg and bring your arms down to the sides.
  • Relax and repeat the same procedure while stretching your left leg.


Beginners who have tight hamstrings can place rolled blanket beneath the knee of their extended leg to feel more comfortable. Those who cannot touch their foot or toe of their extended leg can use a strap. You can wrap the strap around the sole of your foot and hold to bend forward more easily.

Those who want to deepen the pose, can place a block at the sole of their foot and clasp their hands to deepen the stretch.


You must ensure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asanas so that your food gets properly digested, and you can expand your body fully during the practice.

Make sure that you are folding from your hips and not from the waist. If you cannot touch your head to the knee in the beginning, then it’s absolutely alright. Ensure that the front of your torso stays long during the pose.

Never force your body, to master this pose. Always remember that Yoga is a journey and not a destination. You should always enjoy the journey while being patient and dedicated.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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