Janu Sirsasana
ajna chakra

Third-Eye Chakra (Ajna)

anahata chakra

Heart Chakra (Anahata)

Manipura min 1 - YogPlan

Sacral Chakra (Swadhisthana)

Muladhara Chakra

Root Chakra (Muladhara)


Seated Asanas

Janu Sirsasana

Head to Knee Pose


Meaning: janu = knee / sirsa = head

Table of content

Spinal Movements:


Sit in Dandasana (Staff Pose) - spine straight and upright; hands at your sides; extend legs forward, feet together. Inhale, exhale and relax.

Getting into position

Bend your left knee and press your left foot into the inside of your upper right thigh. Exhale. Inhaling, raise your arms above your head and bring your palms together. Lengthen the spine from the tailbone to the crown of the head. Turn your upper body and torso toward the extended leg. Exhaling, bend from the hips to lean your chest forward. Hold for a few moments to allow your body to adjust. Inhale. Exhaling, round the spine and bend forward slowly to stretch farther, reaching the hands towards the right foot and grabbing the toes with both hands. If possible, interlock fingers around the foot. Keep the spine straight and use both hands equally. Straighten the right leg to feel a stretch in the hamstring. Bring the head as close to the knee as possible (or in front of the knee). Keep the leg straight and shoulders relaxed. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, slowly release your hands and rise up with arms above the head; slightly arch your back. Exhaling, lower the arms down, returning to the starting position. Inhale, exhale and relax.


  • Avoid jerking while bending up or down to prevent injuring the lower back.
  • Point toes forward to minimize excess pain in the back of the knee.
  • Keep both buttocks on the floor.
  • First, try to grab the toes, then try to reach hands around the bottom of the foot.
  • In case of a knee injury, do not flex the injured knee completely - support it with a folded towel underneath if needed.

Mental & Emotional Health:



If you have herniated (slipped) discs, or chronic/serious back or neck problems.

Be careful

If you have knee, hip, pelvic, low back, or neck issues; begin with modifications.



  • Opens the lower ribcage; stretches back, hips, glute muscles, and hamstrings.
  • Strengthens arms and shoulders.
  • Increases blood flow to the head and arms.


Helps to treat high blood pressure, reduce the pain of sciatica, and improve blood supply.


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