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Introduction to Head-to-Knee Forward Bend Pose (Janu Sirsasana)

Janu means knee and Sirsa mean head in the Sanskrit language so the exact English translation of this pose becomes Head-to-Knee Forward Bend Pose. This pose falls into the category of sitting pose.

4 Steps to Master Head-to-Knee Pose

  • Sit on the floor by facing towards the legs. Legs should be together having fully extended.
  • Now, slowly bring your right sole towards your left thigh by your hand.
  • Bring your torso towards your knee. Set both hands to your left sole and by exhaling touch your knee to your forehead.
  • Stay in this pose about for 15-20 seconds and slowly come out from the pose.

Top 5 Benefits of Janu Sirsasana pose

  • This pose helps to be calm and rid of the mild depression.
  • This pose keeps healthy our kidney and liver.
  • It improves our digestive system.
  • It helps to heal insomnia, fatigue, and anxiety.
  • It is useful for the high-blood pressure.


  • You don’t have to do this pose if you are suffering from asthma.
  • You should avoid this pose if you have diarrhea.
  • If you have knee injury you don’t have to do this pose.

How To do Head-to-Knee Forward Bend Pose (Janu Sirsasana) – Watch Video