Janu Shirshasana is a seated forward bending asana in yoga, also known as Head to Knee Pose. There are four variations of this pose, known as Janu Shirshasana A, B, C, and D, each with slight variations in the leg and foot placement.
How To Perform Janu Shirshasana A, B, C & D (Head to knee pose)?
Janu Shirshasana, also known as Head-to-Knee Pose, is a seated forward bend that stretches the hamstrings, groins, and spine. Note: Keep your knee and toes pointed up and the spine long throughout each variation of Janu Shirshasana. Only fold forward as far as you can without rounding your spine. You can use a strap or a block for support if needed. Explore the difference between how to perform Janu Shirshasana A, B, C & D below!
Janu Shirshasana A
Sit on the floor with your legs extended straight in front of you.
Bend your right knee and bring the sole of your right foot to rest against your left inner thigh.
Press your right knee down towards the floor.
Inhale and reach your arms up overhead.
Exhale and fold forward over your left leg, keeping your spine long.
Hold for a few breaths, then release and repeat on the other side.
Modifications
Use a strap to hold the extended foot if you cannot reach it with your hands.
Place a folded blanket under your sitting bones for support.
Benefits
Stretches the hamstrings, groins, and spine.
Calms the mind and helps relieve mild depression and anxiety.
Stimulates the liver and kidneys.
Improves digestion.
Relieves menstrual discomfort and menopause symptoms.
Contraindications
Diarrhea
Asthma
Knee injury
Chakras
Manipura Chakra (Solar Plexus)
Doshas
Balances Kapha dosha
Increases Pitta dosha
Decreases Vata dosha
Drishti:
Nasagra drishti (Gazing at the tip of the nose)
Janu Shirshasana B
Begin in Janu Shirshasana A with your right foot against your left thigh.
Inhale and lengthen your spine.
Exhale and rotate your torso towards your left leg, bringing your left hand to the outside of your left foot.
Reach your right arm up towards the ceiling.
Exhale and fold forward over your left leg, keeping your spine long.
Hold for a few breaths, then release and repeat on the other side.
Modifications
Use a strap to hold the extended foot if you cannot reach it with your hands.
Place a folded blanket under your sitting bones for support.
Place a folded blanket under your extended knee if it does not touch the ground.
Benefits
Stretches the hamstrings, groins, and spine.
Calms the mind and helps relieve mild depression and anxiety.
Stimulates the liver and kidneys.
Improves digestion.
Relieves menstrual discomfort and menopause symptoms.
Contraindications
Diarrhea
Asthma
Knee injury
Chakras
Manipura Chakra (Solar Plexus)
Doshas
Balances Kapha dosha
Increases Pitta dosha
Decreases Vata dosha
Drishti
Nasagra drishti (Gazing at the tip of the nose)
Janu Shirshasana C
Begin in Janu Shirshasana A with your right foot against your left thigh.
Bring your left foot to rest against your right thigh, with the sole of your left foot facing up towards the ceiling.
Inhale and lengthen your spine.
Exhale and fold forward over your left leg, keeping your spine long.
Hold for a few breaths, then release and repeat on the other side.
Modifications
Use a strap to hold the extended foot if you cannot reach it with your hands.
Place a folded blanket under your sitting bones for support.
Sit on a folded blanket or cushion if your hips do not comfortably reach the ground.
Benefits
Stretches the hamstrings, groins, and spine.
Calms the mind and helps relieve mild depression and anxiety.
Stimulates the liver and kidneys.
Improves digestion.
Relieves menstrual discomfort and menopause symptoms.
Contraindications
Diarrhea
Asthma
Knee injury
Chakras
Manipura Chakra (Solar Plexus)
Doshas
Balances Kapha dosha
Increases Pitta dosha
Decreases Vata dosha
Drishti
Nasagra drishti (Gazing at the tip of the nose)
Janu Shirshasana D
Begin in Janu Shirshasana A with your right foot against your left thigh.
Bend your left knee and bring the sole of your left foot to rest against your right inner thigh.
Inhale and lengthen your spine.
Exhale and fold forward over your left leg, keeping your spine long.
Hold for a few breaths, then release and repeat on the other side.
Modifications
Use a strap to hold the extended foot if you cannot reach it with your hands.
Place a folded blanket under your sitting bones for support.
Sit on a folded blanket or cushion if your hips do not comfortably reach the ground.
Benefits
Stretches the hamstrings, groins, and spine.
Calms the mind and helps relieve mild depression and anxiety.
Stimulates the liver and kidneys.
Improves digestion.
Relieves menstrual discomfort and menopause symptoms.
Contraindications
Diarrhea
Asthma
Knee injury
Chakras
Manipura Chakra (Solar Plexus)
Doshas
Balances Kapha dosha
Increases Pitta dosha
Decreases Vata dosha
Dristhi
Towards the big toe of the extended leg.
History Of Janu Shirshasana
Janu Shirshasana, also known as Head to Knee Pose, is a seated forward bending yoga posture that has been practiced for centuries in India as a part of Hatha Yoga. The pose gets its name from the Sanskrit words "Janu" which means "knee" and "Shirsha" which means "head". It is a popular yoga asana and is practiced by beginners and advanced practitioners alike.
The history of Janu Shirshasana can be traced back to the ancient texts of Hatha Yoga, such as the Hatha Yoga Pradipika and the Gheranda Samhita. These texts describe various asanas and their benefits, including Janu Shirshasana.
The practice of Janu Shirshasana is believed to stimulate the flow of prana, or life force energy, throughout the body, helping to balance the chakras and promote overall health and well-being. It is also considered to be an excellent asana for improving flexibility in the hamstrings, hips, and lower back, as well as calming the mind and reducing stress and anxiety.
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