Janu means knee and sirasa means head in this asana head touches the knee, therefore it is called Janu Sirsasana.
- Sit in Samatala Stithi.
- Fold right leg at the knee and put the right heel under the perineum.
- Raise both the hands up from the sides and stretch the whole body.
- Slowly bend forward while exhaling and catch the left leg big toe with the thumb, index and middle fingers of both hands.
- Then try to touch the forehead to the left leg knee. Stay in that posture comfortably. While inhaling, gradually, slowly come back to Samathala Stithi and relax.
Note: Try with the second side and relax.
It tones and massages the abdominal and pelvic region. It stimulates circulation to the nerves and muscles of the spine.