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Janu SirsasanaBeginnerseated

With Props (2)

JAJA

Janu Sirsasana

जानुशीर्षासन

Janu Sirsasana is a seated forward bend that stretches the hamstrings, groin, and spine while stimulating the liver and kidneys. It also calms the brain and helps relieve mild depression.

Anatomy Involved

Benefits

5

Avoid If

4
  • Asthma
  • Diarrhea
  • Knee injury
  • Back injury

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed
✕Forcing the knees down — let gravity work naturally
✕Collapsing the chest and slouching forward
✕Tensing the neck and jaw
✕Rushing into the pose without proper alignment first
✕Forcing the hips open beyond their current range
✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues
  • 1Sit on the front edge of your sitting bones
  • 2Lengthen the spine upward on each inhalation
  • 3Keep the chest lifted and shoulders relaxed
  • 4Ground down through the sitting bones
  • 5Maintain an elongated spine — avoid rounding the back
  • 6Allow the hip joints to open gradually — never force
  • 7Hinge from the hips, leading with the chest

Pose Details

Pose Type

forward bendhip opener

Body Focus

lower bodyspinehips

Focus Areas

flexibilityrelaxationbreathing

Best For

beginnersseniorsdesk workersathletesrunners

Yoga Styles

iyengarhathayinrestorative

When to Practice

cool downrestorativeevening

Position

seated

Target Areas

HamstringsLower BackAdductors

Practice Flow

Seated Tadasana
Seated Tadasana
Baddha Konasana
Baddha Konasana
Neck Rolls
Neck Rolls
Janu Sirsasana
This pose
Supta Tadasana
Supta Tadasana
Savasana
Savasana

About this Pose

Janu Sirsasana is a seated forward bend that stretches the hamstrings, groin, and spine while stimulating the liver and kidneys. It also calms the brain and helps relieve mild depression.

How to Practice

1

1. Sit on the floor with legs extended forward.

2

2. Bend the right knee and draw the right heel towards the perineum, placing the sole of the right foot against the inner left thigh.

3

3. Keep the left leg straight, knee facing upwards and the foot flexed.

4

4. Inhale and extend the arms overhead, lengthening the spine.

5

5. Exhale and fold forward from the hips, reaching for the left foot with your hands.

5 more steps remaining

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Frequently Asked Questions

Common questions about Janu Sirsasana

What is Janu Sirsasana?

Janu Sirsasana is a seated forward bend that stretches the hamstrings, groin, and spine while stimulating the liver and kidneys. It also calms the brain and helps relieve mild depression.

What are the benefits of Janu Sirsasana?

Stretches the hamstrings and groin. Stimulates the liver and kidneys. Calms the brain and relieves mild depression. Reduces fatigue and anxiety. Improves digestion.

Who should avoid Janu Sirsasana?

Avoid this pose if you have: Asthma, Diarrhea, Knee injury, Back injury.

How many steps are in Janu Sirsasana?

Janu Sirsasana is practiced in 10 steps. Sit on the floor with legs extended forward.

Is Janu Sirsasana suitable for beginners?

Yes, Janu Sirsasana is a beginner-friendly pose suitable for all levels.

What props are needed for Janu Sirsasana?

You may use: blanket, strap, bolster. Props make the pose more accessible and comfortable.

What poses should I do before Janu Sirsasana?

Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.

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