Janu Sirsasana

Janu means knee and sirasa means head in this asana head touches the knee, therefore it is called Janu Sirsasana.


  1. Sit in Samatala Stithi.
  2. Fold right leg at the knee and put the right heel under the perineum.
  3. Raise both the hands up from the sides and stretch the whole body.
  4. Slowly bend forward while exhaling and catch the left leg big toe with the thumb, index and middle fingers of both hands.
  5. 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.